The minute you are pregnant, you have well wishers asking you to rest and be generally as inactive as possible. While your doctor is the best person to advise you on your condition, in most cases in a normal pregnancy exercise is good for you.
Before you get all charged up to hit the gym, be aware that your body is undergoing changes and that you might not be able to follow your old exercise routine.
First, take these precautions:
- Wear loose and comfortable clothing and footwear
- Drink lots of water
- Stretch before you start.
- Take a break whenever you feel tired.
- During pregnancy, hormones make your joints loose and balance is more difficult. Stick to exercises that stabilize the joints to prevent injury.
- Avoid activities that require jumping, hopping, skipping or bouncing.
Here are some exercises that you can try in your third trimester:
Walking and Jogging
- Walking is the best form of exercise during pregnancy.
- It does not need much other than a good pair of shoes and a sidewalk.
- Do not start a running routine in the third trimester. However if you have been running till your 27th week then you can continue to do so.
- Remember the idea is not to overachieve. Take a break when you feel tired.
- If your pace or body does not feel good, then slow it down to a walk.
- Lap swimming is an excellent total body exercise.
- It can be therapeutic for women who have aches and pains.
- Water takes the pressure off of the tired legs and backs.
- Do remember that the exertion even in the water produces sweat. Drink plenty of water to hydrate.
- If you are lucky enough to have access to activities like aqua aerobics, aqua zumba do try them out.
Stop when you are tired
- Yoga can ease anxiety and depression that sometimes accompany pregnancy.
- It decreases aches and pains and in most cases yoga has reduced incidences of preterm labour and pregnancy.
- Try to take a class that is specifically designed for pregnant women.
- The poses are modified so that both baby and you are comfortable in the third trimester
- It is a low impact exercise that is great for women in their third trimester.
- These workouts target all the major muscle groups, which can help you feel fit and strong for birth.
- Pilates help build core stability during pregnancy. This reduces backache and sciatica.
- It strengthens the deepest abdominal muscle which improves overall posture and can be useful when pushing during delivery.
Body Weights and Toning Moves
- Heavy weights are dangerous during the third trimester.
- Try squats, wall pushups to maintain strength.
- Try bicep curls, lateral raises and tricep work with light weights to build arm strength. Babies can be heavy and this will give you arm strength.
- Avoid any exercise that has you lying on your back.
Just 20 minutes of exercise a day can alleviate your mood, giving you a boost of energy and strengthening your heart and body. Keep moving!