Taking regular exercise can help to reduce many of the aches and pains associated with pregnancy. Exercise can also help you to maintain a healthy weight gain, get a good night’s sleep, and reduce stress. Think of labour as a marathon – staying active by exercising regularly during pregnancy will help you to stay fit in preparation for the marathon.

Here are five pregnancy workouts that will help you stay fit during pregnancy:

1. Walking – half an hour of walking a day can raise your heartbeat, reduce stress and improve fitness. Try walking home from work or taking a brisk stroll during your lunch break. Try to include this exercise as part of your daily routine.

2. Swimming – this is a great full-body workout, and doesn’t put too much strain on your aching joints. The water helps to support your weight, allowing you to move easily through the water. Try to go swimming a couple of times a week, set yourself a goal of how many laps you want to swim, and see if you can increase this as the weeks go by.

3. Ball exercises – birthing balls aren’t just useful during labour, you can use them during pregnancy workouts, too. Get yourself seated safely on the ball, and then try rocking from side to side. Gently rotate your hips to open up your pelvis, and then try slowly making a figure of eight motion with your hips. You can also bounce gently on the ball. An easy way to add ball exercises into your daily routine is to do them whilst watching your favourite TV show. As the opening credits appear, position yourself on your ball, and gently rotate, sway and bounce your way through the programme. Or while you’re reading pregnancy information on the Internet …

4. Prenatal yoga – search online for a prenatal yoga class in your local area. The yoga instructor will teach poses that are beneficial during pregnancy, and may be able to advise on poses to reduce particular aches and pains. If there are no prenatal yoga classes in your neighbourhood, you could buy a prenatal yoga DVD to try at home.

5. Prenatal pilates – pilates encourages strength and flexibility, and is a great exercise to try during pregnancy. Your pilates instructor will teach poses and movements to strengthen your core, tone your muscles and improve your fitness level. Pilates is a great way to exercise your pelvic floor muscles, which is especially important during pregnancy. Look for a prenatal pilates class in your local area, or find a pregnancy pilates DVD to use at home.

What’s your ‘go-to’ pregnancy workout?

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Time seems to play tricks on you from the moment you fall pregnant. Sometimes the weeks rush by, leaving you wondering how so much time has passed without you ticking off a single thing from your to do list. Other times, time will seem to crawl by at an almost excruciating pace. This is especially true during the last few weeks of pregnancy. Chances are, you’ve crossed everything off your to do list, you’ve taken time off work to prepare for the baby, and you’re waiting for the birth.

If your due date has been and gone, you are probably ready to try anything to kick start labour. Here are some tried and tested ways to naturally induce labour:

Let’s talk about sex
The theory behind this is that sex can trigger the release of oxytocin, a hormone that controls contractions during labour, and may cause labour. It is also thought that having an orgasm could help to stimulate the uterus and get labour started. As well as this, semen contains a high number of prostaglandins which may help to soften the cervix in preparation for labour. Sex has not been proven to induce labour, although there is plenty of anecdotal evidence to support the theory. Having sex with a big bump can be a bit difficult, you may have to get creative with your positioning. Spooning, woman on top, and from behind are three positions commonly used during the third trimester.

Needle in a haystack
Acupuncture has been proven to be successful at inducing labour, although only a limited number of studies have been carried out. Acupuncture involves the insertion of very fine needles into the body. Depending on the placement of the needles, the energy within the body is stimulated to work in a certain way. Acupuncture is safe during pregnancy, and may start to work as soon as six hours after the appointment.

Hot, hot, hot
There is no evidence to back up this claim, but many women swear it was a spicy curry that kick started their labours. The theory is that eating very spicy food can cause affect your digestive system, which may in turn cause your uterus to contract. Spicy food also contains prostaglandins which may also cause contractions.

Second base
Nipple stimulation is said to be effective for inducing labour as it releases the contraction-causing hormone oxytocin. Your nipple stimulation should mimic a baby suckling, because this is how the oxytocin release will be triggered. Massage your whole nipple, one at a time, including the areola, for five minutes. Then take a 15 minute break, and try this again on the other breast if nothing has happened. You should repeat this for about an hour, three times a day. You should cease nipple stimulation once labour has started.

Touch me babe
An induction massage is said to be an effective way to induce labour, and even if it doesn’t work for you, it will be a nice way to relax before the baby arrives. Choose a masseuse who is train in induction massages, and they will work on acupressure points that are usually avoided during pregnancy for fear of induction. They will also use specific essential oils that are said to induce labour.

Round the block
Walking may help to bring on labour. The rhythmic pressure of the baby’s head pushing down on your cervix as you walk, may stimulate the release of oxytocin. It can also help to get baby in a good position for the birth. Try not to tire yourself out, if labour does start, you will need plenty of energy. A short stroll round the block every hour or so is probably best. Bouncing on a birthing ball could also have a similar effect.

If you try any of the above and have success, let us know. What have you tried so far to induce labour?

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Hopefully, you have your camera ready when your little one takes his first steps. Walking is a big developmental milestone you may be eagerly anticipating.

When you baby walks is dependent on several factors, such as his muscle strength, coordination and temperament. For example, a high energy baby may be ready to get going sooner than a mellow, cautious baby.

Most babies start to walk between 12 and 15 months, but that is not set in stone. Try not to worry if your baby is taking her time learning to walk. She will walk on her timetable. But if you have any concerns, speak to your pediatrician.

Although babies walk at different ages, there are things you can do to encourage your baby to take that adorable first step. For example, make sure your baby gets plenty of tummy time from a young age. Tummy time helps strengthen your baby’s back muscles, which is essential for walking.

When your baby is strong enough to sit up, roll a ball back and forth to her. As she reaches for the ball, she moves forward and back and side to side. All these movements help her strengthen muscles and develop balance.

As your little one gets older, play games that encourage motor skill development. For example, get down on the floor and crawl around with your baby chasing him. This may make your baby move faster, and helps improves his coordination.

Of course, standing is a precursor to walking, so you can also help your baby develop this important skill. While your baby is sitting, hold his hands and pull him up to a standing position. Once your little cruiser gets to a standing position, he may not know how to get back down. Show him how to bend his legs to sit back down without taking a tumble.

Push toys can also help your baby get the hang of putting one foot in front of the other. Push toys, such as a pint-sized shopping cart or push truck help your baby develop balance and coordination. Look for a toy that has a wide base for support and won’t tumble over while your baby is holding onto it.

Consider skipping the socks and shoes indoors. It’s easier for your baby to learn to walk if her tootsies are bare. Your baby’s bare feet grip the floor better than when she is wearing socks. You may also want to avoid walkers since they may prevent upper leg muscles from developing properly, which delays walking.

Make sure you have updated your baby proofing since she’ll be on the move. Lastly, offer lots of praise and encouragement, and before you know it, you will be chasing a very quick toddler around.

Written by MaryAnn DePietro @ writerlady34

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2016. All rights reserved.