Once you've hit the 35th week of pregnancy, you might not be up for some of the more strenuous exercises you did in the earlier prenatal stages of your pregnancy or before you became pregnant. Reaching a late stage of pregnancy doesn't doom you to being a couch potato, however. In fact, some of the exercises you can do during this time may even help prepare your body for labor and delivery.
Yoga and Meditation
Yoga is excellent exercise throughout pregnancy. In the last weeks of pregnancy, you may feel a lot of back pain due to the weight of your pregnant belly. Do yoga exercises before bed every night and in the morning to alleviate these symptoms. The cat and cow pose is one exercise that decreases tension in the lower back while also encouraging your baby to move into the proper position for birth. Meditation and deep relaxation are also excellent mental exercises that will prepare you for the intensity of labor.
Walking
Walking is an excellent exercise to do throughout your pregnancy. If you've been walking during the first and second trimesters, you can continue to do so in the third trimester, even at 35 weeks. Walking encourages blood circulation and also provides aerobic exercise, which increases oxygen to you and your baby. If you have younger children, walking is a great way to exercise with them. Don't forget to wear supportive shoes and stay hydrated during your walk.
Labor and Delivery Exercises
Your child's birth is right around the corner, so start training your body for the vigor of labor and delivery. If you haven't been doing Kegel exercises during your pregnancy, it's not too late to start. Kegels strengthen your pelvic floor muscles and help control your pelvic muscles both during labor and after your delivery. Women who do Kegels throughout their pregnancy tend to have shorter recovery times and fewer problems with urinary retention after delivery. This exercise may also decrease the risk of requiring an episiotomy during delivery. Squats, pelvic rocks and abductor exercises are other effective labor and delivery exercises.
Contraindications
Although exercise is generally both safe and recommended throughout pregnancy, some health conditions and symptoms may preclude it during the last weeks. If your baby has not assumed a head-down position, you should avoid exercise, because it may encourage your baby to stay in the breech position. Other contraindications to exercise include placenta previa, placental abruption, incompetent cervix, or history of miscarriage and premature labor. If you are uncertain about how much exercise you can perform at this time, consult your doctor.
