Exercising throughout your pregnancy is highly encouraged by many health experts. It builds your endurance and strengthens your body in preparation for childbirth. But once you have reached your third trimester exercise is something that is extremely challenging, and at the same time crucial.
Benefits of Third Trimester Exercises:
The third trimester is the period where you will experience the most physical change. Your breasts become very tender and your bump is bigger than ever. Although it’s easier to laze around in the size that you are, studies have shown that exercising during your third trimester can help ease delivery and significantly lower your postpartum BMI.
Here are just some of the benefits of working out while in your last trimester:
- Improved cardiovascular function
- Better weight management
- Reduced muscular and skeletal discomfort
- Decreased lower extremity swelling
- Lower risk for gestational diabetes and hypertension/preeclampsia
- Mental and emotional stability
- Shorter labor
In addition, your baby will also benefit because exercising while pregnant:
- Lower body fat
- Improves stress tolerance
- Advanced neurobehavioral maturation
How To Exercise On Your Third Trimester
Although it is safe to still exercise a few weeks before giving birth, it can also be quite risky. There are a couple of do’s and don’ts to remember when being active on your third trimester.
Do’s…
- Discuss your plans to exercise with your doctor so they can make sure you are in good condition to do so
- Practice moderate exercises for 30 minutes 3-5 times a week
- Do low-impact exercises like cycling or swimming
- Workout in cool and well-ventilated spaces
- Always hydrate before and after working out
- Try Kegel exercises to help strengthen your pelvic muscles
Don’ts…
- Push yourself to the limit. Exercising on this trimester shouldn’t leave you burnt out and breathless. Be gentle and take it slow.
- Join high-risk high-impact activities which can increase your risk for accidents (eg. contact sports like basketball or soccer)
- Skip recovery days. Enjoy the downtime and take a rest sometimes. I
Exercises You Can Try Out:
If you have been used to the high-intensity workouts, it’s time to take things down a notch and reevaluate your exercise plans. These exercises are deemed to be ideal for pregnant women in their third trimester:
- Walking. Simple and accessible, walking allows you to be active without putting you and your baby at many risks. Some women may experience severe back or pelvic pain while walking, so it’s recommended to see prenatal physical therapists to determine the support you need for walking.
- Swimming or water aerobics. Exercising underwater helps because it takes the weight and stress of carrying your baby away from your joints and ligaments. Do a couple of laps or join a water aerobics class a few days a week.
- Prenatal yoga or pilates. Yoga and pilates are one of the most popular exercises among pregnant women. They incorporate gentle pregnancy-friendly movements that help strengthen your core and pelvis while providing comfort and stability.
- Strength training. Lifting weights is actually a good alternative to keep yourself active while on your third trimester. Simple exercises like squats or arm lift with low-weight dumbbells tone up your muscles and improve strength.
