Third Trimester Exercise
As your pregnancy progresses, the extra weight and its distribution can place stress on your joints and muscles, especially in the lower back and pelvis. Women might also have problems with circulation, causing leg cramps and dizziness. Adapt your exercise regimen accordingly in the third trimester, depending on how you feel, you may need to switch to low-impact activities, such as walking, swimming, and indoor cycling. In fact, some women are so fatigued and have so much difficulty moving around that they aren’t able to exercise at all during the third trimester, but if you can, keep it up: Studies show that women who exercise during the third trimester achieve the greatest benefits from that exercise: reduced fat gain, shorter and less complicated labor and delivery, and shorter recovery after delivery from exercise. If you are still engaging in rigorous workouts, such as cycling or step exercises, this would be a good time to shift to less strenuous activities — and those that don’t require careful balance. As your fetus has grown, your center of gravity has further shifted. You also may have less oxygen available, so reduce the pace of your routines, or stop altogether if you become breathless.
As you go through your third trimester, keep the following potential modifications and tips in mind:
- Keep doing your pelvic floor exercises (kegels), even if you’re not able to do anything else. As you’re getting up from the floor, move slowly and carefully to avoid injury.
- As with the second trimester, avoid overstretching. And if you haven’t already discontinued outdoor cycling, now is definitely the time to begin cycling indoors.
- In addition to needing a new sports bra, you may need a support belt or belly brace.
Remember When Not To Exercise
- You have pregnancy-induced high blood pressure
- You have asthma
- You experience bleeding during the second trimester
You have a history of late miscarriage