Last days of pregnancy got you on edge? You’re not alone. The third trimester, lasting from week 28 to 42, is the home stretch. It is the time when you physically stretch and push your body the farthest, leading to back pain, fatigue, swelling, heartburn, round ligament pain, nausea, and frequent urination, etc. Sounds familiar? Well, the good news is that regular pregnancy exercises in the last phase of pregnancy are a great way to alleviate discomfort and relax.
Exercise During Pregnancy
Regular exercise during pregnancy will help you stay healthy, feel better, improve your posture, and reduce some common health conditions such as back pain and fatigue. Evidence also suggests that pregnancy exercises can prevent diabetes, relieve stress, and increase the stamina needed for childbirth. The more fit and active you are prenatal, the easier it will be for you to adapt to your weight gain and other bodily changes. It will also help you endure labor and get back in shape quickly postpartum.
Is Exercise During Pregnancy Safe?
According to the American Congress of Obstetricians and Gynecologists (ACOG), exercise during pregnancy is safe and recommended for women who have a normal, healthy pregnancy. However, you need to consult with your OB regarding the best pregnancy exercises for you, especially during the last days of pregnancy.
The Best Pregnancy Exercises
During pregnancy, it’s not a good idea to start a running or CrossFit regimen, whether you just became pregnant or you’re in your third trimester. The idea is to start slow and easy, and preferably with the guidance of a professional or care provider. Here are the best exercise routines for the last days of pregnancy:
Walking is the simplest pregnancy exercise. All you need is a comfy pair of shoes, and you’re all set. Start by walking 10 to 15 minutes a day, and after a few days, gradually increase your walk by 5 minutes. Plus, it’s not like you need to make time for walking since you walk at work while running errands and moving around the house.
Swimming is a great exercise during pregnancy, particularly because water takes the weight and stress off your joints and ligaments, allowing you to move with little or no comfort. However, it’s hard to make time for swimming regularly, especially on workdays, so it may not be possible for everyone.
3. Prenatal Pilates
Prenatal Pilates is among the best pregnancy exercises because, unlike most exercises, it’s gentle and focuses on strengthening your core and pelvic floor. This helps with stability, comfort, labor, and birth.
4. Pelvic Floor Exercises
If you’re choosing to focus on exercising one part of your body, make it your pelvic floor. Pelvic floor exercises might not do much for your whole body, but they are essential for pregnancy, labor, birth, and postpartum.
5. Body Exercises
If you’re looking to build and improve strength, simple exercises like squats, arm lifts, and low weight dumbbells are great due to their low impact, and you can easily add them to your prenatal pilates or yoga routine.
Thinking About Pilates?
If there’s one pregnancy exercise you can do during all the phases of your pregnancy, it’s pilates. And if you’re looking for a pilates instructor with pregnancy-specific classes, I recommend you email firstname.lastname@example.org today for a prenatal program along with prenatal meal planning.