By the third trimester, your body has gone through so many changes. The change can be the shift in your center of gravity or the looseness in your hips. Either way, it can be intimidating to navigate exercise during the later stages of pregnancy.
If this is the case for you, it’s helpful to know that exercises that are generally safe in the first trimester can be continued throughout the rest of the pregnancy. So let’s review safe and effective third-trimester exercises.
THIRD TRIMESTER EXERCISES
Walking and jogging – by strengthening muscles and joints, mobilizing on a flat, even surface with supportive, well-fitting footwear can achieve a moderate rise in heart rate.
Swimming and water aerobics – this low-impact activity eliminates the risk of falling. But also, you’re able to maintain movement of limbs and torso to get that moderate rise in heart rate.
Spin class or stationary cycling – this is a great alternative to cardio exercise, getting that moderate rise in heart rate without risking a fall on a regular bicycle.
Pilates – This is a great way to establish core strength, ease back pain, and correct posture.
Low-intensity weight training – by strengthening muscles and joints, low-intensity weight training can aid in preventing injury. In the third trimester, using bodyweight to complete exercises can be a safer option than using gym weights.
Kegels – this exercise is a great way to start preparing for labor and the birth of your baby. This stationary exercise tones the pelvic floor which supports the uterus, vagina, bowel, and bladder.
Check out the post by Healthline on How to Safely Exercise in the Third Trimester of Pregnancy for more detail on exactly how to perform these exercises safely.
BENEFITS OF THIRD TRIMESTER EXERCISES
Working out during pregnancy has many benefits. These benefits can be especially helpful in the third trimester. The benefits include…
- Increase energy
- Aids good posture
- Aid in sleep regulation
- Aid in mood regulation
- Prevention or treatment of gestational diabetes
- May Reduce or eliminate aches and pains
- May Reduce or eliminate bloating and swelling
- Promote muscle tone, strength, and endurance – prevents injuries
DO’S AND DONT’S OF THRID TRIMESTER EXERCISES
The do’s and don’ts are the same throughout your whole pregnancy. So let’s review…
Do
- stay hydrate
- practice deep breathing
- wear loss fitting clothing during activity
- stay cool
- wear supportive, well-fitting shoes
Don’t
- participate in high-contact or high-intensity sports or activity
- perform any activity in an over-heated environment
- put any pressure on the torso or pelvis
Stop Exercise if you feel
- dizziness
- blurred vision
- nausea
- overheating
- dehydrated feeling
- shortness of breath
- irregular heart rate
EMERGENCY SYMPTOMS
If you have these symptoms after exercising (or at any point in the pregnancy) you need emergency care
- Extreme vomiting or diarrhea
- chest pain
- vaginal bleeding or abnormal discharge
- abdominal or pelvic pain
- contractions before pregnancy is due
- decrease in fetal movement
FIRST TIMER VS EXPERT WORKOUT MOMS
It is best to review with the primary practitioner before starting any exercise during pregnancy. This is especially the case if you are new to exercise and are wanting to start for the benefit of yourself and your baby. If you are already active, you can maintain your activity level to provide benefits for you and your baby. Remember, all activity levels should be reviewed by your primary care practitioner, in terms of safe positioning and heart rate.
