Exercise During Third Trimester
Physical changes in the third trimester include:
- increased uterus size
- continued weight gain of 3–6 kg
- return of fatigue
- increased need to urinate
- increased looseness in your joints
- heartburn and indigestion
- muscle cramps
- swelling in the hands, feet and ankles
- disrupted sleep.
The Effects of Exercise on Your Pregnancy
Exercise in the third trimester helps you prepare for the birth of your baby. Maintaining a regular exercise routine at this stage can help offset many of the discomforts of late pregnancy. The exercise you have done throughout your pregnancy offers benefits during labour and delivery. It can lead to:
- increased pain tolerance
- shorter labour with less intervention
- decreased incidence of vaginal tearing
- decreased chance of needing a c-section
- decreased chance of needing a forceps delivery
Safety and Comfort
Review the ‘Exercising Safely’ tips already given and the First Trimester ‘Safety & Comfort’ information and use this as a guide for activity during this trimester as well.
Your centre of gravity changes with advancing pregnancy. This may cause you to lose your balance more easily. Be careful even when walking and exercising! Your joints are also becoming looser at this stage in preparation for delivery. This can also affect your stability. Be sure to decrease your exercise intensity at this time.
It is important to listen to your body, particularly near the end of pregnancy. Even if you are feeling really energetic it is important not to overdue it. Follow your program and allow your body to store energy for labour and delivery.
Nutrition and Hydration Reminders
You need to maintain your energy. It is important to gain a healthy amount of weight during pregnancy. Pregnancy is not a time for dieting. Eat well and stay active—but while you are eating for two, you don’t need to eat like two!
Exercise Guidelines
- Move to activities with less risk of falling. Activities such as stationary cycling, stairmaster, brisk walking, swimming, elliptical/cross trainer machine or aquafitness exercises may be more comfortable and safer than running or cycling as pregnancy progresses.
- Reduce your exercise duration to a maximum of 30 minutes if you have been exercising for longer.
- Move from circuit training using stack weights/machines to body-resistant exercises only.
- Stretching should be gentle! Do not stretch to the point of pain.
- Be sure to stop if you experience pain or fatigue. Your goal is to go into labour and delivery feeling well rested and physically ready!
Reference: GUIDE TO FITNESS During and After Pregnancy in the CF by Canadian Forces Personal Support Agency