Congratulations! You made it to the last leg of the beautiful journey. Rejoice! as it is one of the most beautiful phases of your life. Excited, running high on emotions and low energy. There are hormones and just too much confusion.
Plus add the extra body weight on your belly and back. It’s too much for the body to take. These super-simple exercises all pregnant women should do their third trimester.
You can ease most of your physical and emotional challenges (& the scary process of labor and delivery) through exercise.
According to the American Congress of Obstetricians and Gynecologists (ACOG), exercise is safe and recommended for people who have a normal, healthy pregnancy.
Importance of Exercise during Third Trimester of Pregnancy
Fatigue, Constipation, Acidity, Swelling in legs, Back pain are some of the discomforts of pregnancy.
While we cannot eradicate them, we can minimise them through exercise.
Another Benefit of Exercise During Pregnancy
In a study done on women in Spain, women who exercised three times a week gained less weight during pregnancy. They were less likely to have macrosomic babies (or babies weighing more than about nine pounds at birth).
Having a heavier baby can lead to complications for both mother and baby during delivery.
Now the big Question
When should I start Exercising during Pregnancy?
You can start exercising(light exercise) at any time during pregnancy. Ensure you consult your Ob-Gyn before doing starting.
7 Exercises All Women Should Do In Their last term of Pregnancy
1. Walking
Walking for 30 minutes ( if that sounds like a lot then start with any duration your body allows) at a moderate pace. It is as easy as it can get.
Walking is one of the safest exercises a pregnant woman can do until the birth of her baby.
Benefits of Walking while you’re pregnant
- Keeps your heart strong
- Tones up your muscles
- Higher chances of smooth delivery
- Keeps your happier and feeling good about yourself
- Makes weight loss and exercise easier after childbirth
- If it’s your second pregnancy then you are active and available for your first child
According to a journal on Obstetrics and Gynecology published by NCBI, exercises also help in the healthy development of your baby’s fat tissues.
Don’ts
Stop anytime you start feeling too hot or uncomfortable. If you have been exercising all your life, and cannot keep up now. Don’t judge yourself for that. Take it easy. Do as much as your body allows.
You can use a heart-rate monitor to keep track of your activity.
2. Swimming
Another excellent way to stay active during pregnancy. Ensures you have shorter labor and reduces risks of birth defects.
Use swimming strokes that feel easy on your body. It is a good idea to use swimming goggles and snorkels when swimming during your third trimester. It ensures that your back and neck are not strained and your breathing is easy.
Benefits
- Boosts your endurance
- Enhances blood circulation
- Improves muscle tone
- Good for your joints and ligaments
- Reduces swelling in arms and legs
- Keeps body temperature cool
- Eases Sciatic Pain
- Reduces Morning Sickness
Don’ts
Avoid strong strokes like breaststroke and the likes. As they can put pressure on your tummy and other muscles.
3. Water Aerobics
Got tired of swimming? Try doing gentle exercises in water – water aerobics. Water takes away the weight of your limbs and keeps your body temperature cool.
Gentle exercises in water relieve pressure on the pelvis and spine.
Water supports your body weight and your growing belly. Doing water aerobics will also keep you on track with your fitness levels.
Don’ts
Don’t overdo it as you will not realise how much you’re sweating. And hydrate yourself well.
4. Prenatal Yoga
Pregnant women can practise breathing and gentle stretching through Prenatal Yoga. Such breathing exercises help with breathless. A common experience during their third trimester and help with contractions during labor.
Benefits
- Improves your sleep
- Help reduce stress and anxiety.
- Increase the strength
- Builds flexibility
- Decrease lower back pain, nausea, headaches and shortness of breath
- Prenatal Yoga done under instructor supervision is safe. Avoid Hot Yoga as is it done under high temperature and humidity levels.
5. Prenatal Pilates
From the first trimester to the third trimester of the pregnancy – Prenatal Pilates is one of the safest exercises for pregnant women.
Benefits
- Improves the pregnant woman’s posture and reduces posture-related pains like backache etc.
- Maintains Pelvic floor muscle strength and prevents incontinence ( lack of bladder control)
- Boosts Flexibility and movement in the expecting woman
- Helps the mother recover faster from childbirth
Thing to remember
Irrespective of your fitness and strength levels before pregnancy.
Stop exercising if it starts hurting and consult your doctor.
Active and Happy Momma more likely to give birth to Happy and active Baby.
So Lace-up!
Get-set-go!
