Ready, Set, Birth!
Five Ways to Prepare for Birth
Preparing for Birth
If you’re expecting a baby you’re likely gathering all sorts of information and resources to help you prepare mentally, emotionally and physically for birth. Whether it is your first baby, or your third, preparing for the big day is a top priority for most pregnant families. To better help you, we’re sharing our Top FIVE Tips to help prepare for “the big day”.
1.Exercise
Labour and delivery are an event worth training for and a balanced fitness program, completed in advance, is key! Endurance, strength, and flexibility are all required in the labour room. Walking, swimming, yoga and light to moderate aerobic & strength exercises are a great way to stay fit, active and strong during pregnancy. A recent Prenatal Fitness member shared this comment on our Facebook Page:
"I feel strongest when I do wall squats with bicep curls because I never did that pre-baby bump, so it's that much more empowering!!"
2.benefits of various labour positions
Knowing and practicing different labour positions is another great way to prepare for birth. Women who use upright labour positions report less pain and have shorter, more efficient births! To become a more informed and active participant on your birth day we recommend taking a Prenatal Childbirth Class. Did you know that families who take evidence based childbirth classes (like a Lamaze Class) report feeling more empowered and confident? They are also less likely to experience an induction of labour without medical indication. Find out what your options are and make the decisions that are right for you!
3.Build your knowledge!
We love to recommend The Thinking Woman’s Guide to a Better Birth by Henci Goer. This book helps compare and contrast various options for birth and explains how to avoid common interventions. Get clear, concise information on the best medical studies and learn what options are available to you. Have your partner read ‘The Birth Partner’ by Penny Simkin. Jen’s personal copy of this book has many page marks and notes in the margin as it’s such a great resource for any labour support team.
4.Ensure you are getting enough Essential Fatty Acids (EFA's).
EFAs are essential in pregnancy and breastfeeding, as they contribute to brain development and brain function in babies. Good sources of EFAs include flaxseed oil, fish oils (like Salmon) and Chia Seeds. If you don't already include these foods in your diet, consider adding them in, especially during your pregnancy. Alternatively, you can look for a great supplement to add instead.
5.Build your super team!
You need awesome, passionate and supportive people in your corner. Pregnancy can feel ovwehelming and there are so many unknowns and first experiences. Having the right team of people supporting you makes all the difference! Practitioners who specialize and support the perinatal population can be a huge game changer. Naturopathic Doctors, Massage Therapists, Pelvic Floor Physiotherapists, Chiropractors, Doulas, Childbirth Educators, Fitness Specialists, Lactation Consultants, Accupuncturists, Counsellors/Therapists are some of the amazing network of specialists in our community! Reach out anytime to get a referral to one of our favs!
Interested in joining us? Our community is a great way to meet other new parents. Fitmama Strong Durham has been operating in-person classes in the Durham Region since 2010 and we’ve been offering Online classes online from our virtual studio since 2020. Our community is a thriving and welcoming space for you and your littles.
We offer Prenatal Fitness and Prenatal Yoga classes, on-demand from our virtual studio through a special series. Our 30 minute live, online Express classes include a Prenatal friendly Yoga class.
Stroller FitnessIf you’re new to Fitmama Strong Online, try one of our 3 Class Passes! You can use them at any of our Express classes on our live, online schedule. It doesn’t matter if you’re pregnant, your baby was born 6 weeks ago or 6 years ago, we have something for all of our members! Already been to Fitmama Strong classes? Attend and in-person series or grab a monthly membership and keep moving with us. Please note that our New to Fitmama Strong 3 Class Pass cannot be used at our in-person series of classes.
Finally, we offer in-person Stroller Fitness and Babywearing Fitness in the Durham Region and Ottawa locations. We can’t wait to have you join us!
We can’t wait for you to #startwithus and #growwithus. Join us Online or at one of our in-person classes!