As you near the end of your pregnancy, your increasing size might make you wonder about the safety of your exercise routine. The extra weight, as well as swollen ankles and calves and loose ligaments, might make you slower and more clumsy than normal. Although late-pregnancy exercise can be challenging, it holds many benefits for pregnancy women, including easing the physical strains of labor and helping prepare for childbirth. After obtaining their doctor's advice and approval, most women can safely continue to exercise until they give birth.
Significance
The last few weeks of pregnancy can be uncomfortable for many women. Pelvic pressure can make it difficult to walk and perform your normal activities. As your size changes, so does your center of gravity, which can affect your posture and stability. Your loosened ligaments and tendons are more susceptible to strain from heavy lifting. Due to these physical changes, the American Congress of Obstetricians and Gynecologists, ACOG, cautions that you might not be able to do many of the exercises you did earlier in pregnancy so you might need to change up your late pregnancy exercise routine.
Types
The Ask Dr. Sears website suggests that daily walking might help alleviate pelvic pressure as your baby descends into your pelvic cavity in the last weeks of pregnancy. Abdominal and back exercises, like standing pelvic tilts, can improve your posture and ease back strain. To improve abdominal strength, Lisa Stone, a certified pre- and postnatal fitness specialist, in an article on the Fit Pregnancy website, recommends getting down on your hands and knees and bringing your navel towards your spine.
Considerations
Your changing center of gravity, due to the extra weight of late pregnancy, can make you more susceptible to falls that can jeopardize your health and that of your baby. Your doctor can advise you on the safety of specific exercises during late pregnancy, but in general, you will want to avoid gymnastics, contact sports and racquet sports, KidsHealth suggests. You might also need to avoid aerobic workouts towards the end, such as step aerobics, due to an increased risk of falling.
Prevention/Solution
To keep your exercise sessions safe and healthy in late pregnancy, ACOG cautions against doing any type of exercise on your back. ACOG also recommends staying well hydrated before, during and after your workout session. Since your breasts might become increasingly sore and tender towards the end of pregnancy when colostrum, a type of pre-milk, comes in, wear a well-fitting, supportive bra to make your exercise session more comfortable.
Warning
Even very fit mothers accustomed to regular high-intensity exercise, like jogging or dancing, might need to scale back their exercise level towards the end of pregnancy. Stone advises letting your body's signals guide how much exercise you do towards the end of pregnancy. If you feel light-headed or dizzy, or if you notice increased uterine contractions or decreased fetal movement, stop exercising and contact your primary care provider.
