Can it be done physical exercise in the third trimester of pregnancy? This is one of the biggest doubts you face in the final stretch, in the famous countdown. At this time fears, stress and anxiety appear when thinking about childbirth. Added to this is fatigue, back pain due to the increase in size and the physical and physiological changes that are occurring in your body.
To the lack of energy and worries we add this type of doubts. Physical activity and movement vs couch and Netflix? In this article we talk about all this. Keep reading!
Can I continue exercising in the third trimester?
The physical changes of pregnancy They are causing you a series of discomforts and problems on a physical level that at this point are the most normal in the world. You may feel clumsy and you move with less agility due to the considerable size of your belly. For some women, these types of changes make them look and feel even less attractive, which can have an impact on sexuality in pregnancy something that on the other hand isbe so important to stimulate labor in recent weeks. And of course you ask yourself the big question:“Can I lead an active life despite advanced pregnancy?” Not only can you, but You should continue doing physical exercise in the third trimester of pregnancy. Maintaining a minimum of activity will help you feel better not only physically but also psychologically. You already know that it is essential to take care emotional health during pregnancy.
However, it is essential that learn to listen to your body, since only he has the answers to all your questions. The moment to stop exercising is subjective and depends on each woman (there are those who feel incapacitated at the beginning of the third trimester while there are other women who continue to remain active until the day before giving birth). Remember thatyou do sports to feel good. Forget about training if you have negative feelings.
When NOT to do physical exercise
We advocate for practice of physical exercise from the first to the last day. As long as the pregnancy is proceeding without major problems and your gynecologist and/or midwife agree. However, there are certain cases in which we should not do physical exercise in the third trimester of pregnancy such as the following:
- Multiple pregnancy and/or pregnancies in which there is a risk of premature birth. Here you can read more about premature children.
- Placenta previa after the 26th week of gestation.
- Preeclampsia/hypertension. Pay attention if you suffer anemia in pregnancy.
- Persistent bleeding during the second and third trimester. Here you can read more about the development of the fetus in the second trimester and development of the fetus in the third trimester.
- Uterine growth retardation.
Recommendations for physical exercise in the third trimester
These are some of the tips that we recommend at SingularMom when it comes to exercising in the third trimester:
- Procure do not exercise in supine position , that is to say,face up(also applicable to sleep during pregnancy).
- Be careful when you get up after exercising. Take your time.
- forget about jog, jump, abdominal compressions and sudden postural changes.
- try take care of postural patterns(we talk about it below).
- Remember to keep hydrated regardless of the physical exercise you do.
- Take care of nutrition in pregnancy. Q Make sure your blood sugar levels don’t drop by eating small portions of food every few hours.
- Last but not least (quite the opposite), look for aid of professionals.
Recommended exercises in the third trimester of pregnancy
Talking about the third trimester is talking about prep classes plowing at childbirth . Hence, the most recommended exercises at the end of pregnancy are those who help you be ready and “with homework done” for this great and unforgettable moment. Here you can read more about the birth plan.
What is the main objective at this moment? May you feel less pain in childbirth due to the strengthening of the muscles that will have to work the most in this process. The ideal is to do LOW IMPACT exercises: dance, walk, swim, yoga,…
Breathing exercises
The exercises in which inspiration and expiration are worked on help restore respiratory function, something essential in birth. A great exercise that will teach you and help you breathe correctly is the Pilates. In this way you will be able to practice rib breathing (direct the air towards the rib cage).
Maintain postural control thanks to physical exercise
In these last 3 months you feel like your body and your posture tell you that the moment of delivery is getting closer, right? Hence the importance oflearn to open your hips so that the baby can position itself . As? Simple, use the “frog position”. Get on squatting, legs open. Controlling your posture will help you not only prevent pain, but also recover in the postpartum. You can help yourself with a fitball to perform the exercises (remember that you have everything explained in great detail in our online childbirth preparation classes).
Aerobic training
It is likely that as the days go by you will feel more and more tired. It will take you more effort to put it into practice.physical exercise of the second trimester of pregnancy. However, remember that you should not leave aside the stay active even if it is through walks.Walking or the elliptical in short intervals of time will help you feel better. The aquatic exercises They must be done gently.
Perineal massage
With weight gain and continuous loads,the pelvic floor looks weakened. This causes muscle strain that influences the urinary incontinence that so many women complain about. That is why it becomes protagonist of most exercises. He perineal massageis a simple technique that serves to treat the pelvic floor muscles providing elasticity. It also increases your flexibility, reduces your resistance and promotes blood circulation. We recommend you practice it from week 34 (5 minutes every day) constantly and regularly.
Preparation for childbirth SingularMom
He physical exercise during the third trimester of pregnancy can be carried out up to 5 times a week. At SingularMom we have prepared different tables to adapt to you taking into account the physical exercise you did before getting pregnant. That is why we give you the choice between 2 weekly routines.
Physical exercise 3 days/week
Physical exercise 7 days/week
We want to help you in a simple, comfortable and practical way in this great and unforgettable moment that will change your life. Do you want to be a SingularMom?
