If you are in your third trimester right now, you probably had to do a double take at this subject. I totally understand — right now I am at almost 33 weeks in my pregnancy and exercise is getting a little harder. If you are not currently doing an exercise routine and want to start one, make sure to check with your doctor first.
The American Congress of Obstetricians and Gynecologists say that in a healthy pregnancy, it is not only OK for you to exercise, it’s recommended!
So yes, it is harder to exercise during your third trimester but it is safe and doable with your doctor’s consent. When doing cardiovascular exercises (walking, jogging, swimming, and elliptical) it’s important to make sure you can still have a full conversation with someone. If you were already a pretty fit person before pregnancy you may notice that your heart rate comes down a bit in your third trimester compared to your first trimester.
According to the book, Exercising Through Your Pregnancy, by James F. Clapp, III, MD, “Your energy requirements during exercise also decrease, indicating that their metabolic efficiency has improved.” Some exercises to avoid would be any jumping or jarring exercises. These can take a toll on your joints.
Weight-bearing exercises are still okay to continue as well. You may need to modify as you get further into your pregnancy. For example, if you normally do push-ups on your toes, you may need to drop to your knees or put your hands up on a higher surface. When you do lunges, you may want to stand next to a chair or wall so you can hold on if you lose your balance. As we progress in our pregnancy our balance may be off due to our growing belly. Pretty much all exercises are still safe in your third trimester, but be sure to monitor how long you are on your back and don’t stand too long in the same spot.
According to Dr. Clapp, “Weight-bearing exercise throughout pregnancy can help women maintain cardiovascular health long-term.” That is very important especially since we are approaching Heart Health month in February.
Dr. Clapp also cited a study that showed that women who continued exercising had better overall heart health, gained less weight, and experienced a higher level of overall fitness.
Keep exercising through your third trimester. I know some days may be harder than others but do what you can and listen to your body. It will help you feel better and keep you from gaining too much weight.
