Your doctor has probably been urging you to exercise regularly since the beginning of your pregnancy, to keep your body and your baby as healthy as possible. But things get trickier in the third trimester, when fatigue and discomfort seem to make even basic tasks difficult. Instead of giving up on exercise, adapt your usual routine to meet your needs; staying active can help you feel better and more energetic during these final weeks of pregnancy.
General Guidelines
Now that you're nearing the end of pregnancy, it's more important than ever to listen to your body. Even if you've been feeling great, your changing figure is undoubtedly experiencing some limitations when it comes to getting around so your workout routine probably needs some adjusting. Focus more on just moving around than on working up a sweat or challenging your body. If you don't feel up to working out every day, don't force yourself. And if you were supposed to work out but your body is begging for a nap, go ahead and take one; rest and relaxation are extremely important in the weeks leading up to labor and delivery. Don't use body aches and sluggishness as excuses not to work out at all; exercise can actually give you energy and help relieve many of the discomforts you're feeling.
Exercises to Try
During the third trimester, stick to exercises that get you moving without stressing your body. Walking is always a good choice for pregnant women since you can walk virtually anywhere and you're free to move at your own pace. Swimming is also excellent, since the water is cool, refreshing and gives you a feeling of weightlessness. Prenatal yoga and stretching are low-stress ways to work your muscles, ease aches and relax for a little while. At this point, you're probably low on stamina, so don't worry if you feel fatigued after just 15 or 20 minutes of exercise; if that's the case, cool down, stretch for a few minutes and relax, knowing you did your body good.
Strength Training Considerations
If you've been lifting weights throughout your pregnancy, it's fine to keep up your workouts in the third trimester. In fact, maintaining your muscle strength can help prepare your muscles for delivery and help you get back in shape faster after giving birth by keeping up your metabolism. Just be sure to decrease the amount of weight you lift to avoid putting too much stress on your joints. If even light dumbbells feel like too much, do moves that utilize your own body weight, such as squats, lunges and tricep dips.
Safety
As you enter your third trimester, it's a good idea to discuss your exercise routine with your doctor. She'll let you know if you need to scale back your workouts, and can suggest exercise modifications if necessary. As with any other time during pregnancy, if you feel dizzy, lightheaded, short of breath, nauseated, or you experience any pain or discomfort during exercise, stop immediately and rest.
