You've reached the final and most difficult stage of your pregnancy. As your baby grows, you're probably feeling a lot of backache , swelling, and fatigue. At this point, even the word "exercise" might make you feel tired. But did you know that doing some well-chosen, simple exercises during this time can greatly reduce the discomfort you feel? However, if you have any complications during your pregnancy, it's best to avoid certain exercises. We'll talk about all of this today.
What are the best and safest exercises to do in the last three months?
During the last three months of your pregnancy, from 28 to 42 weeks, there are several exercises that are safe for both you and your baby. But remember, it's essential to talk to your doctor and get their approval before starting any exercise routine.
Yoga and Pilates
These are very gentle exercises that don't put too much pressure on the body. They strengthen your core and pelvic floor muscles. This not only helps you maintain your balance and reduce discomfort, but it also helps you with childbirth.
Practicing yoga can help you sleep better, reduce stress and anxiety, and provide relief from common pregnancy symptoms like backaches, headaches, shortness of breath , and nausea.
It's best to join a yoga class specifically designed for pregnant women. Remember to drink plenty of water during your workout and take breaks if you feel tired. If you've done yoga before, ask your doctor if you can do these at home.
Walking
Brisk walking is one of the best and easiest exercises you can do at this time of year. Especially if you're not used to exercising before, it's a good idea to start with walking. It's a simple cardio exercise that doesn't put too much strain on your joints. If you can spare just 30 minutes a day, it's worth it.
Swimming
Being in the water will make your body feel lighter and more relaxed. This is especially important during this time of year when your belly is growing. Swimming in a pool or doing water aerobics can be a great way to get a good workout for your heart without causing any pain.
Simple exercises that can be done at home
There are also simple exercises that you can do at home. For example, squats, lunges, and leg and arm raises can be done with or without light weights.
Kegel exercises are a must-do exercise during this time. They strengthen your pelvic floor muscles. After giving birth, some women may experience involuntary leakage of urine when coughing or laughing. Kegel exercises can help prevent this. Simply put, you tighten the muscles in that area as if you were stopping to urinate, hold them for a few seconds, and then relax them.
Aim to exercise for at least 30 minutes a day. But listen to your body. Starting with 5 minutes a day is a good start. Gradually add 5 minutes a day until you reach 30 minutes.
These exercises are not suitable for this time of year - things to avoid!
Some types of exercise can be dangerous for both you and your baby during this time, so definitely stay away from these things.
| Types of exercise to avoid | Reason |
|---|---|
| Hot Yoga | It is not good to overheat your body during pregnancy. This can cause your body to overheat unnecessarily and cause complications. |
| Overhead stretching exercises | When you lie down on your side, your growing uterus can press on a major blood vessel that carries blood to your heart. This can make you feel dizzy and faint. |
| Standing in the same position for a long time | When you stand still without moving much, blood can pool in your legs and feet. This can cause your blood pressure to drop suddenly and make you faint. |
| Contact Sports | Avoid contact sports like soccer and volleyball. Also, avoid activities that may cause falls, such as skiing, surfing, or horseback riding. |
What are the benefits of exercise for you and your baby?
Staying active during pregnancy has many benefits for you and your baby.
- Back pain decreases.
- It provides relief from the fatigue that is often felt.
- Reduces constipation (dry bowel movements).
- Swelling in the limbs decreases.
- It reduces the risk of complications such as gestational diabetes, preeclampsia , and the need for a cesarean section (C-section) during pregnancy.
- It improves the heart health of you and your baby.
- Protects your joints.
- It increases blood circulation to the skin and helps keep the skin looking radiant .
Pay attention to these symptoms when exercising!
The most important thing is to listen to your body. If you feel any discomfort during an exercise, stop immediately and rest. If you experience any of the following symptoms, you should reduce your exercise or stop for the day.
- If you feel dizzy
- If the heart beats abnormally fast
- If you feel like you're having trouble breathing
- If you feel very tired
- If you have pain in your back or pelvic area
- If you feel too tired to talk while exercising
Avoid exercising on hot or humid days. If you experience persistent stomach cramps, clammy skin, or excessive thirst, you may be suffering from heatstroke or heat exhaustion. Call your doctor right away.
Take-Home Message
- Before starting any exercise during pregnancy, talk to your doctor first and get permission.
- Listen to your body. If you feel any discomfort or pain, stop exercising immediately and rest.
- Drink plenty of water during exercise and throughout the day. Don't let your body become dehydrated.
- Completely avoid exercises that involve sleeping on your back, that involve impact, falling, and that overheat the body.
- Always be aware of warning signs such as dizziness, rapid heartbeat, and difficulty breathing. If you have any concerns, inform your doctor immediately.
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