Enjoy Your Pregnancy

Feb 01, 2017

There are plenty of great resources available to help make for a fun and exciting pregnancy, and from month-to-month, we'll be featuring new items to make your nine months as care-free and enjoyable as possible.

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February 2016: Fit Pregnancy - Third Trimester

AdobeStock_95660837_small.jpgWelcome to your third trimester of pregnancy. You’re on the home stretch! Getting here has been no easy task, but you can’t stop now. Time to keep moving forward and make this trimester your healthiest yet. We know that as your baby has grown, so has your abdomen. This sometimes creates tight spaces for everything else in there, which can cause aches, pains, and general discomfort. That’s why in the third trimester it’s time to take a gentler approach to your fitness.

Staying active is important and can help to make delivery easier, too! If you are used to high-impact workouts, be sure to check in with your doctor or midwife to make sure this regimen is still suitable to continue at this point in your pregnancy. For many moms-to-be, as long as you are not in a high-risk category and your body is used to intense workouts, you should be able to continue. Since your center of gravity has shifted and tendons and joints are under extra stress, heavy weightlifting should be kept to a minimum, especially if it puts any added pressure on your back or core. Think light weights to maintain tone in your arms and legs!

Best Exercises for your Third Trimester

 

  • Walking - This is a given. You can increase your pace if you are feeling great or you can take a stroll. Both help get your heart moving and your energy levels up! Walking has less impact on loose joints than running. However, if you are a runner and have been for quite some time and as long as your doctor of midwife gives you the okay, you can still get some miles in. Just remember to watch your pace and your distance and cut back a bit in your last trimester.
  • Swimming – Since the water takes the extra weight off of joints, swimming is one of the best full body workouts for pregnant mothers.
  • Yoga – In the third trimester, some movements may need to be modified. Anything that raises your abdomen over your head should be avoided. Otherwise, this form of exercise keeps the body flexible and muscles toned. It is also a great way to release daily stresses through meditation and relaxation.
  • Elliptical Machine – Because the elliptical provides lower impact on joints like knees and hips, this is a great way to increase your heart rate without risking injury to joints.

 

It’s always important to listen to your body. If you feel exhausted and worn out, what woman in her third trimester doesn’t, take a day off from your workout and sleep in or choose a movie on the couch instead. Your body needs rest just as much as much as it does that walk around the block!

Eating Smart for your Third Trimester

You will only need 300 additional calories added to your normal healthy diet while you are pregnant. It is important to make sure that those 300 calories are packed with nutrition to meet all of you and your baby’s dietary needs. Choose foods high in protein for added energy like scrambled eggs, tuna salad or hummus and carrots. All of these snacks would give you your extra calories and fill your body with healthy nutrition and energy.

Because your growing baby is taking up valuable space in your abdomen, it is recommended that you eat small meals or snacks throughout the day so that you are able to consume the appropriate amount of calories without feeling too full or uncomfortable. If you are eating more often, make sure you are eating a reduced number of calories per meal. Having the big sausage breakfast five times in one day doesn’t count for “frequent small meals”! As your mother always told you, “Make good choices”!

Visit our Pinterest page at www.pinterest.com/physicianseast for healthy recipes and snack ideas to help you throughout your pregnancy.

The important thing to remember is that you are ALMOST there. Enjoy this time while you are preparing for your new arrival. Make these last few weeks count and make sure to be the healthiest mother possible. Your baby is counting on you.

Stop exercising and call your provider if you have any of the following symptoms during of after your workout:

  • Vaginal bleeding
  • Dizziness or feeling faint
  • Chest pain
  • Calf pain or swelling
  • Regular, painful contractions
  • Fluid leaking from vagina


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