Exercising During the Third Trimester

According to the American Congress of Obstetricians and Gynecologists, or A.C.O.G., exercise during pregnancy is a perfectly safe practice and is recommended for women with an uncomplicated, healthy pregnancy.

The goal of exercising during pregnancy is to improve fitness and relieve discomfort without any increased risk to the mother and baby. Mothers should decide if their exercise behavior prior to pregnancy falls under one of two categories:

• Previously sedentary: Those used to no exercise or lower intensity exercise should follow a gradual progression of mild to moderate exercise, beginning with something like a simple walking program.
• Previously Active: It is most likely safe to continue previous workout routines (with some simple modifications to avoid putting pressure on the abdomen) if the mother regularly exercised before and has had an uncomplicated pregnancy.

Whether you were previously sedentary or active, you should consult with your OBGYN before starting any new exercise routine if your pregnancy is considered “high risk.” This categorization will affect what the mother can and cannot do, as vigorous exercise may carry potential risks for her and the baby.

After taking into account your lifestyle prior to pregnancy, there are a few additional tips to keep in mind while exercising safely:

• Limit your exercise time to 40 minutes. While 40 mins of moderate exercise are beneficial to women with a low-risk pregnancy, anything beyond that may cause some issues such as a decrease in maternal glucose levels.
• Always be sure to hydrate adequately.
• Pregnant women should avoid activities with:
  • High risk of falling, high impact exercises
  • High heat or humidity
  • Exertion at high altitudes
  • Putting pressure on the abdomen (e.g. twisting, bending at the back, lying on the back or stomach)

    Most importantly, you should immediately stop exercising if any of the following occur:

  • Vaginal bleeding or leaking fluids
  • Steady contractions
  • Dizziness, headache, or chest pain
  • Muscle weakness that affects balance
  • Calf pain or swelling

Exercise can be an effective way to lessen the discomfort of many unpleasant side effects of pregnancy such as back pain, constipation, and swelling.

Perhaps more importantly, it can lower your risk of experiencing some pregnancy complications, including gestational diabetes, preeclampsia, and cesarean section (c-section). For mothers that are already experiencing gestational diabetes, moderate exercise can help improve the body’s control over blood glucose levels. Exercise is also effective in lowering instances of excessive gestational weight gain and gestational hypertensive disorders.

Regular exercise can even help decrease labor time. It makes a woman twice as likely to progress from 4 to 10 cm dilation in less than four hours, while also reducing the length of the second stage of labor from an average of 60 minutes to an average of 36 minutes. Exercise also has several postpartum benefits, such as a shortened recovery time, a reduced risk of postpartum depression, and increased heart health for the child.

Walking

Naturally, walking is the simplest and most accessible low impact method of exercising during the third trimester. Find a comfortable and supportive pair of shoes for walking. If your lower back or pelvis starts to hurt during a walk, it may help to try wearing a back or pelvic brace for lumbar support.

Swimming and Water Aerobics

Swimming is arguably the best way to exercise during the final trimester of pregnancy because it is an extremely low impact method that also focuses on strengthening your core and pelvic floor. This will help significantly with stability, overall comfort, and labor. Being in the water takes significant weight and stress off of your joints and ligaments, which allows for more movement with less discomfort. Joining a water aerobics class or even just doing slow, easy laps in the pool are both great ways to exercise.

Yoga

Yoga is an excellent exercise routine for pregnant women in their third trimester for several reasons. It is a multifaceted exercise that encourages focused breathing, stretching, and mental centering.

Practicing prenatal yoga has been shown to reduce stress and depression, decrease pelvic pain, and possibly even improve birth outcomes. Overall, research suggests that prenatal yoga is safe and beneficial to both mother and baby.

However, mothers should avoid poses that involve twisting, lying on the back or stomach, deep bends, and any other pose that puts pressure on the abdomen. Bend from the hips, not the back, to keep the spine straight.

In the end, it is important to remain realistic about what your body can and cannot do during the third trimester. This can be frustrating if you are more used to an active lifestyle than others. There will be plenty of days where it will seem like a struggle just to finish basic, everyday chores or errands – let alone get out and exercise regularly – and this is completely normal as your body is using enormous amounts of energy to prepare for the birth of your baby. Exercise regularly to the extent that you can manage while still listening to your body’s needs.