Regular exercise is safe and helps ease some of the discomfort of your pregnancy during your third and final trimester. However, you may need to avoid certain workouts if you have placenta previa, preeclampsia, a history of preterm labor, or any other pregnancy complications.
Your healthcare provider or midwife is the best person to consult in these cases, as they can help you choose activities that suit you and your baby. Let’s talk more about pregnancy tips for safe exercise in this guide.
Benefits of Exercise During Pregnancy
You enjoy multiple health benefits when you exercise during pregnancy. Most of these benefits include improved:
Cardiovascular fitness:
Regular exercise enriches cardiac output and reduces maternal heart rate variability, which makes it easier to adapt to the increased blood volume during pregnancy.
Blood pressure regulation:
Moderate activity helps lower the risk of gestational hypertension and preeclampsia, keeping your pregnancy safer.
Mood stabilizations:
Physical activity reduces cortisol levels and boosts endorphins. It helps to combat pregnancy-induced mood swings and anxiety.
Weight control:
Exercise prevents excessive gestational weight gain. It lowers the chances of gestational diabetes and postpartum obesity.
Experts usually recommend low- to moderate-intensity activity (60–70% of maximum heart rate) for pregnant women. You can also indulge in vigorous activities like jogging (with proper supervision and clearance from your doctor). Make sure to take the precautions suggested for pregnant women to keep yourself and your baby healthy.
Third Trimester Exercises: Safe & Beneficial Workouts
Here are some excellent exercise options for the third trimester, which spans weeks 28 to 42.
Prenatal Yoga & Pilates
These are gentle workouts that improve flexibility and strengthen the pelvic floor.
Yoga reduces levels of stress hormones (cortisol and adrenaline), promoting relaxation.
Pelvic floor exercises incorporated in Pilates improve bladder control and reduce the risk of postpartum incontinence.
Certain poses, such as the butterfly pose and cat-cow stretch, help prepare your body for labor by improving hip mobility and alleviating back pain.
Avoid deep backbends and poses that need lying flat on your back for long durations.
Walking
A light walk or brisk walk at 3-4 km/hr can be an excellent workout for women in their third trimester.
Walking enhances blood circulation, reducing the risk of deep vein thrombosis (DVT), which is common in pregnancy.
It also strengthens the lower body without straining the joints, which makes it suitable for all fitness levels.
Avoid steep inclines or uneven terrain to prevent falls.
Swimming & Water Aerobics
Water workouts help reduce joint stress and provide mild resistance training.
Buoyancy in water relieves pressure from the spine and pelvis, which helps reduce lower back pain.
Water-based activities help regulate body temperature and prevent overheating, which is crucial during pregnancy.
Opt for gentle strokes like breaststroke and backstroke rather than freestyle, which may strain the abdomen.
Stationary Cycling (Recumbent Bike)
Cycling on a stationary recumbent bike is a safe alternative to regular cycling.
It provides cardiovascular benefits without the risk of falls.
The semi-reclined position ensures spinal support and decreases pelvic pressure.
Keep resistance low to moderate and avoid standing on the pedals.
At-Home Strength Training (With Light Weights
Strength training helps maintain muscle tone without excessive strain.
Squats: Strengthen pelvic floor muscles and promote better posture for labor.
Arm lifts & bicep curls (using 1-2 kg weights): Maintain upper body strength, which is important for carrying the baby postpartum.
Seated leg lifts: Improve circulation and reduce leg swelling.
Avoid high-impact or sudden movements to prevent joint injuries.
Pelvic Tilts & Kegels
These exercises strengthen core strength and bladder control.
Pelvic tilts relieve lower back pain by reinforcing the abdominal muscles.
Kegel exercises strengthen the pelvic floor, which reduces the risk of urinary incontinence post-delivery.
Perform 3 sets of 10 repetitions daily for best results.
Maintain Your Child’s Health With Stem Cell Banking
Third-trimester exercise is an excellent way to keep yourself and your baby healthy. However, you must also make sure to follow a well-balanced diet rich in folic acid, iron, loads of calcium, and omega-3 fatty acids. Also, consult your healthcare provider regularly about your baby’s well-being.
Another vital step is considering umbilical cord blood stem cell banking. These unique cells can help treat over 80 diseases which include lymphoma and immune system disorders. Platforms like Cryoviva Life Sciences offer advanced cord blood stem cell preservation, guaranteeing a healthier future for your child.
Visit the website today to learn more about stem cell banking and its life-saving benefits.
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