I am now 35 weeks. Generally I feel fine; some days are emotionally easier than others, some days my mind is clearer and more focused than others and some days I have more energy than others. It is a challenge to exercise especially in the intense summer Cyprus heat but I am determined to exercise at least 4 times per week. It has to be said that on the days that I do exercise, I feel much better for it afterwards.
Unless we are experiencing any pain or other unusual symptoms, it’s okay and encouraged to continue exercising until the end of our pregnancy. We need to stay hydrated, listen to our body, if we feel tired, take a break and as always, stop immediately if we experience any pain.
In my research, I am finding that medical studies show a direct correlation between women who exercised in weeks 35 to 37 weeks and specifically increased aerobic activity had shorter labour times.
Third Trimester Safe Exercises
Safety is the name of the game always when it comes to exercise especially during pregnancy. Typically the activities to avoid are jumping, hopping, skipping, or bouncing.
Here are some workouts you can continue into your third trimester.
Walking, Jogging or Elliptical
Walking is one of the best forms of exercise for pregnant women and it can be done no matter what your level of fitness it.
For anyone used to regular exercise and physical training, walking isn’t enough of a cardiovascular challenge for me. In this case, I will do jogging or use the elliptical trainer instead. Pregnancy isn’t the time to start a running routine, but if like me, you have kept exercising throughout your pregnancy, there’s no need to stop unless you have certain health issues or discomfort. If you are unsure, please check with your Doctor.
The key in my experience and working with my Personal Trainer, Nicos Constantinou, is that I can still challenge myself physically but overall the intensity level is a lot lower than before. I pace myself and listen to my body; on the days that I feel strong, I will do more, on the days that I feel tired, I will do less.
Swimming
Swimming is an excellent total body exercise and it can also help with pregnancy related aches and pains. Water takes the pressure off tired and swollen legs, off achy backs and helps prevent overheating. Exercise even in cool water produces sweat. If we swim for long periods, it is important we remain hydrated and drink lots of water.
There are also lots of aerobics classes that have been adapted for the water. Zumba in the pool and Aqua Jogging/Aerobics are a great, gentle and safe way to exercise.
Floor Exercises, Yoga, Pilates & Other Low Impact Exercise
These types of exercises are great and very important for our third trimester as they work the major muscle groups which we will need to feel fit and strong for the birth. They work on strengthening our core and can help overall posture which will help take pressure of our achy back and will help for the pushing stage in labour.
Maintain Strength
For anyone used to exercising regularly like me, it is important that we retain our muscle strength as much as possible. Body weight workouts, like squats, modified planks, and wall or TRX push-ups are all safe. I am also doing exercises on my side like to work my glutes, outer hip, inner thigh, and hamstring.
Be Strong, Feel Strong
The third trimester of pregnancy is filled with all sorts of thoughts, emotions, and physical aches and pains. Any sort of physical activity, even 20 minutes of exercise per day can help boost our energy, strengthen our body and mind and ease aches and pains we are all feeling.
There are days when I have to really push myself to go especially because of the Cyprus summer heat but I feel so much better afterwards. If you are like me and in your third trimester, stay positive and remember – WE ARE FINALLY ON THE HOME STRETCH!
If you have any specific pregnancy related questions, please send me a message.
