Updated December 2020
When I entered into my third trimester of pregnancy, I was very surprised at how people responded. I was suddenly hearing that I should stop being active and sit around all day. I can’t even tell you how often I was told to sit down and put my feet up, to take it easy, and to get lots of rest. This seemed to go hand in hand with the expectation that I would also suddenly be miserable and unhappy and desperate to be done with my pregnancy.
I believe part of why I never felt absolutely miserable in my pregnancy was actually because I stayed active, even in my third trimester. I was going to the gym a few days every week. The only discomfort I ended up with was some pain in my pelvis towards the last two weeks, which everyone wrote off as inevitable misery from being pregnant. Turns out, it was actually not normal and my midwives commented that yeah, I was probably hurting.
Keeping active helped keep me sane and happy. My labor and my final trimester would likely have been miserable if I had listened to everyone else’s advice though. While I didn’t have a lot of options for what I could do safely as I got particularly huge, I made sure to exercise when I could.
The main goal, no matter what form of exercise I did, was to complete at least 30 minutes of heart rate elevating exercise every day. As long as you do that, complete whatever exercise feels most comfortable and rewarding for you. Always consult with your physician before beginning any exercise program.
Fitness Options
Because I had been so sick and not active in my first trimester, there were a lot of things I couldn’t do by my third trimester that, had I continued them through the entirety of my pregnancy, would have been completely safe for me to do even at 38 weeks. For those of you that suffered the way I suffered though, my options were pretty much narrowed down to the three outlined below (trust me, I scoured every web page and asked everyone, this is pretty much the list). Also, in case you are getting ideas about doing sit ups or some other abdominal work like that, check out my blog about Diastasis Recti and how to avoid it during pregnancy.
Walking
I have a fitbit, so by the end of my pregnancy, I was aiming for 8,000 steps per day. I found time to walk between tasks at work, I walked to and from work, and I even played Dance Dance Revolution on some evenings. Often I didn’t even have to walk really fast in order to get my heart rate up. Carrying all that extra weight was enough.
Swimming
This was probably my favorite, since I felt I had the most freedom and mobility when swimming. I swam laps as well as just played in the pool in general. This is also great if you have back pain or are feeling weighed down. It is low impact and probably the safest since you can’t fall in a pool.
Yoga
I personally happened to stay in regular yoga (as opposed to prenatal) through my entire pregnancy. I just modified some of the moves that weren’t safe for me to do and did my best to keep up with the rest of them. The stretches and positions helped me feel relaxed and centered. It is very important that you modify and don’t overdo it though.
Medical Disclaimer
All of the information on this site assumes that the individual is in good physical and mental health, and that her pregnancy was without risk factors or complications. Web site content is for informational purposes only and is not intended to offer medical advice, or replace the recommendations of your doctor, midwife, or physical therapist. Always consult your doctor before beginning any exercise program.
