Exercise in the 3rd Trimester

The physical changes are even more in the body of a pregnant lady. The body becomes larger and loose compared to the pervious trimesters. The size of the uterus increases, there is a constant weight gain till the due date. The body gains at least 4-5 kgs in this stage. Fatigue, breathlessness, urge to urinate frequently, heartburn and indigestion also happens. The sleep gets disrupted frequently, the hands and legs may also swell, muscle cramps and looseness in joints is also seen.

Effects of exercising in the last trimester-

It is observed that with exercising in the last trimester the labor and pain while delivering gets eased out. The body also gets well prepared for the birth of the baby. Hence it becomes imperative to maintain regular exercising routine and one can gain numerous benefits too. The pain tolerance gets increased; the incidence of vaginal tearing gets reduced, need of c-section or forceps delivery also gets reduced.

Safety and comfort- the guidelines are similar like the 1st and 2nd trimester. In the last trimester the center of gravity of the body alters. It happens gradually with the advancement of pregnancy. This may lead to loosing the body balance easily. They have to be more careful even while walking and simple exercising. The joints become lax and loose and the body stability also gets affected. Hence in this time the exercising intensity has to be reduced. At the end of pregnancy heed to your body. Stay away from overdoing it. The body needs to store energy now for the labor and delivery.

Nutrition and diet- the energy levels have to be maintained. The weight gain should be in healthy manner. Eat well and be active.

Guidelines for exercise-
Do activities that have less chances of falling and see that you are in your comfort zone. Reduce the exercising time to 30 minutes only. Avoid overdoing it. The body might get overheated. Be gentle with the stretches. In case of discomfort stop immediately and seek the medical help. Take enough rest and be physically and mentally ready for delivery.