What is the third trimester?
The third trimester is the last phase of pregnancy. The third trimester includes weeks 28 to 40, or months 7, 8, and 9 of pregnancy. For a pregnant woman, the third trimester may be physically as well as emotionally challenging. At the end of week 37, the baby is considered full-term, and giving birth is only a matter of time.
Exercises that are safe to do during the third trimester of pregnancy
Exercise during pregnancy brings many health benefits such as improved cardiovascular fitness, blood pressure, mood, and weight control. For years, experts have recommended low to moderate-intensity activities. With your doctor’s permission, you can even keep up your vigorous activity, such as jogging, while pregnant. However, pregnant women must take some measures to ensure both mother and baby are healthy and safe. Safety first, so you should always consult your doctor before beginning any new fitness program.
It’s not a good idea to start a robust exercise routine during pregnancy, especially in the third trimester. For pregnant mothers who have been inactive, walking is a good exercise to start with.
During the third trimester, you should avoid exercises and activities that involve:
- Jumping
- Hopping
- Skipping
- Bouncing
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Walking and Jogging
For pregnant women, walking is one of the safest types of exercise. You can also consider jogging if walking isn't giving you enough of a cardiovascular challenge. However, starting a running routine during pregnancy is not advisable. If you've made it this far, there's no need to pause unless you have certain health issues or discomfort.
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Swimming and aqua aerobics
Aqua sports is a good option if you have access to a swimming pool. Swimming laps is a perfect way to work out your whole body. Aqua sports may also be beneficial for pregnant women suffering from aches and pains. Water relieves stress on tired legs and backs while also preventing overheating.
Bear in mind that even in cool water, exertion causes sweating. If you swim for long periods of time, drink as much water as you would if you were exercising outside of the pool.
There are several aerobics courses designed specifically for underwater enjoyment. Doing Zumba in the pool allows you to dance while adding resistance to your workout. With the support of water, joint and flexibility lessons provide a gentle way to measure your range of motion. Aqua jogging is suitable for runners who are uncomfortable with impact in their third trimester. Aqua gyms such as stationary bikes in water are also a good choice of exercise for women in the third trimester of pregnancy.
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Other low-impact exercises
Low-impact workouts are suitable for third-trimester mothers. Here are some examples:
- Yoga
- Pilates
- Barre
- Cycling
Many of the major muscle groups are targeted in these exercises. This will help you in feeling fit and strong in preparation for delivery. Consider enrolling in courses tailored especially for pregnant women. As your baby grows during the final weeks, those exercise poses are modified to be safe and more comfortable. Doing pilates mat exercises can help strengthen the deepest abdominal muscle, the transversus abdominis, which enhances overall posture and can be useful when pushing.
Yoga has been proven in research to help with anxiety and depression that can occur during pregnancy. According to a study published in Complementary Therapies in Clinical Practice, a group of pregnant women suffering from depression was given a 20-minute yoga class from weeks 22 to 34 of their pregnancies. The findings were good in every aspect of physical and mental health. The women recorded improved moods, less discomfort, and fewer preterm labors and Cesarean deliveries.
Fit mom, healthy baby
The third trimester of pregnancy is a period filled with all kinds of feelings, ideas, and also physical changes. Even 20 minutes of exercise a day, for those of you who are used to getting healthy, will relieve many of these symptoms, give you a boost of energy, and strengthen your body for delivery.
These good habits are great to start now and continue after the baby is born as well.
