How To Stay Active And Healthy During Your Third Trimester?

Care

Pregnancy

Tools

Baby Names

Toddler & Kids

Preschooler

Essential Parenting Tips

Toddler Color Activity

Back To Shop

It can be tricky during your third trimester to stay active and healthy, especially if you’re already dealing with nausea and aches of pregnancy. During this stage of your pregnancy, the important thing to remember is that you are not alone! Many women struggle with feeling exhausted and short on energy during this time, but there are certain things you may do to make it easier for yourself to stay active. Here are five best ways to stay active and healthy during your third trimester.

Breathe Deeply

Deep breathing is a fantastic way to calm yourself down and focus on relaxing. Find a quiet, comfortable place to sit for a few minutes, preferably in an upright position. After taking five deep breaths through your nose, exhale softly through your mouth. Try putting one hand on your chest (right below your collarbone) as you breathe; this will help keep you from hyperventilating or holding too much breath. Practice taking deep breaths throughout each day; if you’re feeling stressed or anxious, inhale deeply through your nose and exhale softly through your lips for a few moments. Keep doing it until you feel more relaxed.

Eat Right

During pregnancy, your caloric needs increase by about 300 per day. Protein-dense foods like less-fat dairy products, low-fat meats, fish, slices of bread, and pasta; fruits, vegetables, beans, lentils, and nuts should provide plenty of calories if you’re on track with that number. However, if you’re feeling weak or lightheaded or are eating less due to nausea, eat more frequent but smaller meals so as not to feel overly full when it’s time for your next meal. In addition to protein, include lots of iron-rich foods in those snacks and meals because women who don’t get enough iron may experience fatigue.

Do Pilates

If you’re experiencing lower back pain or having trouble moving around, it might be best to steer clear of high-impact exercises like running, swimming, or aerobics. Instead, try Pilates! Pilates uses controlled breathing patterns, resistance training, and meditation for increased core strength. One study in BMC Pregnancy Childbirth found that more than 80 per cent of women who practised Pilates regularly could continue their routines through their third trimester, and even after giving birth! It relieves pregnancy-related back pain, especially if you do side-lying leg stretches, but practising Pilates can also increase your core strength and flexibility. It can even help reduce sciatic nerve issues caused by an overly tight piriformis muscle.

Walk Around the Block

Walking is considered an acceptable form of exercise during pregnancy in some circles, especially in the later stages. Plus, it’s free! So lace up those sneakers and go for a short stroll around your neighbourhood. It may not seem like a workout if you’re popping out for ice cream, but consider that one mile is roughly equivalent to 15 flights of stairs, and we all know how hard it can be to get pregnant again once the baby comes out! So do this by keeping yourself safe. Aim for 30 minutes of walking or jogging every day.

Try Yoga

Yoga is a wonderful activity for pregnant women; it gives you a chance to stretch and relax in a non-intimidating way. The breathing techniques used in Yoga also promote relaxation, which can help reduce stress, another common source of pain for expectant mothers. If you’re having trouble with sciatic nerve pain, consider trying some poses like a child’s pose or a down dog. Poses that stretch out your hamstrings (like downward facing dog) are particularly good at helping relieve sciatic pain, as stretches in cat/cow pose.