WONDERFUL! You have made it to the 26th week of your pregnancy and have just entered the third and final trimester which lasts until labor. It is now obvious that you are pregnant and you and your baby have gained some weight. This is the time period where the baby will gain the most weight and therefore you might start to become a bit uncomfortable. One way to keep your self-esteem up is to exercise.
Yes – exercise is still safe and actually recommended during the third trimester. Walking still is one of, if not the best, exercise for you. Try to walk 3-5 times a day. Walk for as long as you like without over exerting yourself or your body temperature getting too high. To receive the greatest benefits from walking, modify your workouts. Vary the speed at which you walk and walk up and down hills. Only do this if you feel like you are walking within your body’s comfort zone.
As the baby gets heavier, you will not be able to walk as far or as fast as you did during your first trimester. Don’t get frustrated or depressed. Remember, it is better to have completed some form of exercise, no matter how insignificant you might feel it is, than to have done nothing at all.
Here are some guidelines to follow regarding any type of exercise while you are pregnant:
Work out between 3-5 days per week. You want to earn the benefits, but you also want to give your body time to rest in between.
Monitor your breathing and maintain the ability to carry on a conversation. If you are out of breath and feel you cannot speak easily, slow your pace – you are working too hard.
Avoid exercises that might cause even minor abdominal trauma. Some exercises to avoid are sit-ups, crunches and bike riding.
Drink plenty of fluids to keep yourself hydrated.
Your balance and center of gravity are greatly compromised at this stage in the game. Only perform exercises that do not require good balance and posture.
Braxton-Hicks contractions are common during your third trimester as well. There is no need to become alarmed by them unless they:
Increase during or after exercise
Continue regularly for more than 24 hours after exercise has been completed.
If either of the above scenarios happens to you, call your doctor immediately.
No matter at what stage during your pregnancy you begin to exercise, it will surely help you during the delivery process. Delivering a baby takes a lot of physical labor, and the more prepared your body is, by having exercised, the better you will feel during and after labor.