Simple and Safe Exercise for The Third Trimester
As your belly grows and your baby prepares for arrival, you may be wondering how to stay active and healthy during your third trimester. This stage is often a blend of excitement and discomfort as you go through a series of changes in your body, mind, and life. The thought of third-trimester exercise may seem daunting but exercise during this stage is more about being kind to yourself while preparing your body to give birth. In this article, we will talk about some safe but effective exercises for your third trimester of pregnancy and how you can incorporate them into your routine.
1. Go for A Swim!
One favorite exercise of moms during the third trimester is swimming. This low-impact activity is gentle on the joints, providing much-needed relief from the aches and pains that come with pregnancy. Also, the buoyancy of water relieves some of the pressure on your body, offering a sense of lightness and comfort. Finally, a fun fact any expecting mother would be excited over, better sleep! Yes, leisure swimming may assist with a better night’s sleep which can be difficult to get during this stage of your pregnancy. While this is exciting news to hear, it is important to swim with caution. Practice moderation, be mindful of water temperature, and only swim in areas you are sure are safe(Healthline 2020).
2. Take A Nice Walk
As simple as it sounds, a preferred method of exercise for expecting mothers during this time of their pregnancy is walking. It’s easy to incorporate into your daily routine and a nice way to wind down from a busy day. Not only that but it aids with maintaining a healthy weight gain throughout pregnancy and reduces back pain! Try taking a walk around your neighborhood or maybe even a local park when you want to get in some simple yet effective exercise. Enjoy the fresh air and beautiful scenery around you. Think about all the things in your life that you are grateful for. You can also bring your pet! Whether it’s a short stroll or a refreshing walk in a nearby park, this low-impact activity keeps you moving while allowing you to refresh and unwind.
3. Diastasis recti Correction
Now I know what some of you may be thinking especially as a first-time mom, Diastasis -what? Not to worry Mom, I’ll explain. Diastasis recti is the separation of your recti abdominal muscles that occurs during pregnancy or after birth. It appears as a bulge that runs down the midline of your abdomen and could sometimes be an area of concern for expecting moms during the third trimester. There are various exercises to correct your diastasis recti but here’s a simple exercise from Healthline to ease some of that worry!
- Lie on your back with a pillow under your head and shoulders. Knees bent feet flat on the floor.
- Use a twin sheet and roll it so it’s about 3 to 4 inches wide before placing it on your lower back
- Grab the sheet from the sides and pull it over your abdomen. Then take a deep breath and press your back to the floor as you raise your head and shoulders.
Do this 10 to 20 times, twice a day. If your neck and shoulders begin to hurt try starting at 10 and slowly work your way up (Healthline 2020).
Final thoughts
As every pregnancy is different it is important to consult with your physician when deciding what exercises you want to incorporate during your third trimester. Avoid jumping, running, and any balance or exhaustion workouts during this sensitive period. Also ensure there are no personal, physical, or mental restrictions that may affect your routine. We hope you have found this article helpful and informative. Please remember to share it with a friend or loved one who would like to learn more about third trimester exercise! You may also be interested in a previous article where we share tips to help you navigate the fourth trimester.
Sources
Crider, Catherine. “Pregnancy Swimming: Safety, Benefits, and Tips.” Healthline, Healthline Media, 23 Apr. 2020, www.healthline.com/health/pregnancy/pregnancy-swimming#benefits.
Lindberg, Sara. “Safe Pregnancy Workouts: Best Exercises by Trimester.” Healthline, Healthline Media, 30 Apr. 2020, www.healthline.com/health/pregnancy/pregnancy-workouts#third-trimester.
Marcin, Ashley. “Walking during Pregnancy: Pelvic Pain, Benefits, and More.” Healthline, Healthline Media, 16 Mar. 2021, www.healthline.com/health/pregnancy/walking-during-pregnancy#benefits.
