How does Exercise help Prepare your Body for Labour?
If you’re pregnant you might have had people ask what your plans are for your upcoming birth. There are lots of things you can do to help prepare yourself for the big day, and we hope that one of them includes a prenatal fitness program. All of the most current research supports regular exercise as a key factor in a healthy pregnancy, as exercising during pregnancy brings not only an increase in energy but also better adaptations to the physical demands that come with pregnancy.
Most of us are familiar with some of the benefits exercise has on pregnancy, but have you ever considered how exercise impacts your hormones in labour? If not, we’d like to share this information with you!
As a Lamaze Childbirth Educator, Jen from Fitmama Strong Durham, teaches families all about the normal physiological response to birth. A lot of time is spent learning about the four major hormones that drive labour, birth and early postpartum (specifically breastfeeding/chestfeeding). The role of hormones in labour is fascinating, especially considering how they support labour and how exercise can have a positive affect. The 4 major hormones we’re talking about are
Oxytocin
Cathecholamines (Stress Hormones)
Prolactin
Beta-Endorphins
The main role of Oxytocin in labour is to stimulate the uterus to contract. There’s evidence to suggest that people who participate in moderate aerobic exercise throughout pregnancy have increased levels of oxytocin when they go into labour, which improves labour progress. When birthing a baby, everyone benefits from an undisturbed birth environment and lots of emotional and physical support. Those that do, tend to move around freely in response to labour progress which releases even more of this helpful hormone. As a result they may experience a very effective and progressive labour pattern. Pregnant people who exercise regularly are also better able to meet the physical demands of labour and are more likely to report increased stamina and use more upright positions (hello gravity!) during the various stages of labour.
Catecholamines (Stress Hormones) play an important role in labour, but we do want to reduce daily stress or chronic stress in pregnancy. The main function of catecholamines in labour is to prepare and stimulate the fetal lungs for breathing immediately after birth. Regular exercise during pregnancy helps to reduce overall stress levels and helps people cope with the physical and emotional changes that occur in pregnancy. Other benefits of regular exercise during pregnancy include higher levels of serotonin (natural mood enhancer) and lower levels of cortisol (stress hormones). During labour an emphasis on relaxation strategies such as slow breathing, visualizations and emotional support from a partner/doula or loved one can help reduce physical stress/tension and anxiety, allowing labour to progress with greater ease.
Prolactin has been described by Sarah Buckley, as the “Mothering Hormone” and is a huge player during late pregnancy and in the postpartum period. This hormone plays a critical role in establishing breastfeeding/chestfeeding, but it also helps parents and babies establish close bonds. Prolactin also helps a new parent establish a temperament for the monotony of motherhood. During pregnancy and postpartum, the breast/chest tissues go through significant change. A supportive bra is an important staple during pregnancy and the postpartum period, especially when exercising!
The fourth hormone is one of our personal favourites: Beta-Endorphins! These are our body’s natural pain relievers. During labour, we release this hormone in response to an increase of oxytocin. The result is a transcending experience that helps a labouring person better manage the discomfort and pain often associated with childbirth. Research shows that people who exercise regularly have higher levels of endorphins when they go into labour compared to those who do not exercise (Varrassi, Bazzano, & Edwards, 1989). So what does this mean for you if you’ve been exercising throughout your pregnancy? Well maybe… less pain!
So, if you’re pregnant and would like to experience less discomfort during pregnancy and perhaps a shorter and more progressive labour, then we hope you’ll consider joining a prenatal exercise program!
Sources:
Healthy Birth Practice #1: Let Labour Begin on it's own, Debby Amis Journal of Perinatal Education (Fall 2014, Volume 23, Number 4)
Ecstatic Birth: The hormonal blueprint of labour. Sarah J Buckley Mothering Magazine March-April 2002 Lamaze International Study Guide
Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Ottawa has been operating classes in the National Capital Region since 2005. Our community is a thriving and welcoming space for you and your littles.
We offer Prenatal Fitness classes, live from our virtual studio. Our 30 minute live, online Express classes our our On-Demand library of pre-recorded workouts are a favourite for busy mamas who enjoy consistency in their workout regime. Finally, we offer in-person Stroller Fitness and Babywearing Fitness in a central location. We can’t wait to have you join us!
We can’t wait for you to #startwithus and #growwithus (Formerly FITMOM Ottawa)