How to Exercise Safely During Your Third Trimester

How to Exercise Safely During Your Third Trimester

Exercise is an important part of any healthy lifestyle. It’s one of the best ways to boost energy, lower stress, manage your weight, and improve your overall well-being — and it’s just as important when you’re pregnant.

But it’s no secret that growing a baby takes a lot of effort. It’s normal to feel tired and sore even without exercising. However, regular exercise can actually alleviate some of the more negative pregnancy symptoms and help you feel better about your changing body.

In fact, the American College of Obstetricians and Gynecologists recommends exercise for most women with healthy pregnancies. And whether you exercised regularly before you got pregnant or you’ve never exercised much — it’s never too late to start.

Exercising in your third trimester of pregnancy

Our team at OB-GYN Associates of Marietta is here to help you have your healthiest possible pregnancy. As your baby grows over the course of nine months, your body goes through dramatic changes, and your health needs change too.

Your third trimester starts at week 27 and ends when your baby is born. Some of the most uncomfortable pregnancy symptoms develop during this time, and you might find that you can’t do everything you used to do before pregnancy (or even before the third trimester).

Exercise can help relieve pregnancy discomfort, and you have lots of options when it comes to exercising in the third trimester. Always get clearance from your doctor first, and consider these tips:

Choose low-impact cardio activities

As your pregnancy progresses, your joints loosen to help prepare your body for birth. Looser joints increase your risk of getting hurt when you exercise, but choosing low-impact exercise can help you avoid injury.

Walking, swimming, and cycling are all low-impact aerobic activities that are safe for most pregnant women. Jogging and running are fine for some women, especially if you’ve received clearance from your doctor and you’ve been doing those activities throughout your pregnancy.

Always avoid activities that require bouncing and jumping, and don’t play high-contact sports at any point during pregnancy.

Focus on strength training

Strength training tones your body, and it doesn’t have to involve heavy weights or intense exertion to deliver results. Try prenatal yoga or Pilates for low-impact exercise that strengthens your core and pelvic floor muscles.

Bodyweight workouts can also help you maintain and build strength throughout the third trimester. Consider trying exercises like squats, lunges, and arm lifts — but be sure to avoid any movements that require lying flat on your back (like crunches).

Take frequent breaks

When you’re exercising in your third trimester of pregnancy, it’s important to listen to your body. Exercising should feel good, and late-stage pregnancy isn’t the time to start an intense, rigorous workout routine. 

Remember that exercising for three 10-minute intervals is just as good as exercising for 30 consecutive minutes, and breaking up your workout can help you manage fatigue. If you notice symptoms like overheating, shortness of breath, dizziness, or pain, stop what you’re doing and rest.

The third trimester can be uncomfortable, but exercising can help you feel better mentally and physically. For more tips about how to exercise safely in your third trimester, schedule a prenatal appointment at OB-GYN Associates of Marietta in Marietta or Woodstock, Georgia, today.

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