Five Ways to Prepare for Birth

If you are expecting a baby you are 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. This month on the blog I am sharing my TOP 5 Tips to help prepare you for “the big day”.

1.Exercise

Labour and delivery are an event worth training for and a balanced program, 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. 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 I recommend that you take a Prenatal Childbirth Class. Did you know that families who take an 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!

I love to recommend The Thinking Woman’s Guide to a Better Birth by Henci Goer. This book helps you compare and contrast your various options and explains how to avoid common interventions. Get clear, concise information on the best medical studies and know what your options are. Have your partner read ‘The Birth Partner’ by Penny Simkin. My personal copy of this book has many page marks and notes in the margin. A great resource for your labour support team.

4.Ensure you are getting enough Essential Fatty Acids (EFA's).

EFA's are essential in pregnancy and breastfeeding as they contribute to brain development and brain function in babies. Good sources 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. 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 & support the perinatal population can be a huge game changer. Naturopaths, Massage Therapists, Pelvic Floor Physiotherapists, Chiropractors, Doulas, Childbirth Educators, Fitness Specialist, Lactation Consultants, Accupuncturists, Counsellors/Therapists just to name a few. We have connected with an amazing network of specialists in our community! Reach out anytime to get a referral to one of our favs!

Pregnant? Join us for our Prenatal Fitness Series! Each series is usually 6 weeks long and we focus on various topics relevant to the prenatal population and work to help develop a feeling of community for our members. Find more information on our Prenatal Fitness page or have your questions answered on our FAQs page.

Fitmama Strong Durham has been operating in the Durham Region since 2010. We offer prenatal fitness, prenatal yoga, babywearing fitness, stroller fitness, live-online classes and and on-demand library of workouts. Our in-person and online community is a thriving and welcoming space for you and your littles.

#startwithus and #growwithus by purchasing one of our class passes. We can’t wait to have you join us! (formerly FITMOM Durham)

Ready, Set, Birth!