The last three months of pregnancy are a vital stage as your body begins to prepare for childbirth. Although this period can be challenging, regular exercise can help improve your overall health and relieve some of the annoying symptoms such as back pain and leg swelling. It is important to ensure that the exercises you are doing are safe for you and your baby. In this article from Dalili Medical, we will review a set of appropriate and safe exercises for the last three months of pregnancy.

Why do doctors recommend exercising during pregnancy?

 

Exercising during pregnancy has many benefits, as it enhances the strength and flexibility of your muscles and your endurance. If you are used to exercising, you may find it easier to adapt to the changes caused by pregnancy than those who do not exercise regularly. Exercising regularly helps you:

- Carry the extra weight you may gain during pregnancy.

- Prepare your body for the challenges you will face during labor and delivery.

- Regain your physical fitness faster after your baby is born.

• Endurance: It may seem counterintuitive, but too much rest can sometimes leave you feeling exhausted. A little exercise can boost your activity level significantly.

• Sleep: Many pregnant women have trouble falling asleep or staying asleep, but those who exercise regularly sleep better and wake up feeling more rested. Just avoid exercising before bed.

• Stay healthy: By exercising, eating a healthy diet, and gaining the right amount of weight, you can reduce your risk of gestational diabetes, a common problem among pregnant women.

• Improve your mood: Exercising releases endorphins in the brain, which are the happy hormones that give you a sense of joy, which can help improve your mood and reduce stress and anxiety levels.

• Relieve back pain: Strong abdominal muscles are the first line of defense against back pain, which many pregnant women suffer from. However, exercises that don’t directly target the abdominal area can help relieve back pain. For example, swimming and water exercises are ideal options for relieving back pain and sciatica pain in pregnant women.

• Relieve muscle pain: Stretching exercises are beneficial for your body, especially during pregnancy, when you are more likely to experience muscle cramps in your legs and elsewhere. Stretching exercises help identify tight muscles and relieve pain. You can do them anytime, anywhere, even if you spend most of your day sitting, and you don’t need to exert much effort.

• Regulate bowel movements: Physical activity stimulates the bowels, and a short 10-minute walk can do a great job of doing so. Kegel exercises will also be beneficial.

• Relieve labor pain: Although exercising during pregnancy does not guarantee a quick birth, mothers who exercise during pregnancy often have shorter labors and are less likely to need interventions during labor and delivery, including caesarean sections.

• Speed ​​up recovery after childbirth: The fitter you are during pregnancy, the faster your physical recovery after childbirth will be, making it easier for you to get back to your fitness faster.

**Safe Pregnancy Exercises in the Last Three Months**

 

**Walking:**

Walking is one of the safest and easiest exercises during pregnancy. It helps improve blood circulation and strengthens the muscles of the legs and back without tiring the body. You can walk for 30 minutes daily, whether outdoors or indoors if the weather conditions are not suitable. Make sure to wear comfortable and supportive shoes, and avoid walking on uneven surfaces to avoid falling.

**Squats:**

Squats are great for preparing the body for childbirth, as they help strengthen the muscles of the pelvis and legs. To perform squats safely, stand with your feet shoulder-width apart, then slowly lower yourself as if you were sitting on a chair, keeping your back straight. You can use a chair or a support to lean on if you feel unbalanced. Repeat this exercise 10-15 times daily.

**Kegel Exercises:**

Kegel exercises are essential for maintaining the health of the pelvic floor muscles, which play a vital role during childbirth. To perform these exercises, tighten the pelvic floor muscles as if you were trying to stop the flow of urine, hold the contraction for 5 to 10 seconds, and then relax. It is preferable to repeat this exercise 10 to 15 times daily, and you can do it anytime, anywhere.

**Stretching Exercises:**

Stretching exercises help relieve muscle tension and increase flexibility, which can be very beneficial during childbirth. You can do simple stretching exercises such as leg and arm stretches, and lower back stretches. Make sure to stretch slowly and without excessive strain. Deep breathing during stretching can also help achieve relaxation.

**Modified Pregnancy Yoga:**

Modified yoga is a great option during the last months of pregnancy. It helps improve breathing, increase flexibility, and strengthen muscles. There are many classes specifically for pregnant women, which focus on safe exercises and rely on simple positions that do not put too much pressure on the body. It is preferable to avoid positions that require lying on the back for long periods or bending deeply.

**Swimming:**

Swimming or water exercises are ideal activities during pregnancy, especially in the last months. The water helps relieve pressure on the joints and muscles, giving you greater freedom of movement and additional comfort. Swimming also strengthens the muscles of the heart, back and arms without additional stress on your body.Make sure to swim in clean water at a moderate temperature.

**Breathing and relaxation exercises:**

At this stage of pregnancy, focusing on breathing and relaxation exercises is helpful. Deep breathing exercises help reduce stress and increase the flow of oxygen to the fetus. Sit in a comfortable position, then take a deep, slow breath in through your nose and slowly exhale through your mouth. It is best to repeat this exercise several times a day, especially when you feel stressed or anxious.

**Light aerobics:**

Joining an aerobics class ensures that you have regular exercise schedules. If you sign up for a class specifically for pregnant women, you will enjoy the opportunity to make new friends with pregnant women who are like you, giving you a sense of reassurance that every move you make is safe for you and your baby.

**Dancing**

You can boost your heart health by dancing to your favorite tunes in the comfort and privacy of your own home. Just be careful not to get carried away! Avoid movements that require jumping, spinning, or sudden changes in direction. If you decide to join a dance class specifically for pregnant women, you will have the opportunity to enjoy music, stay fit, and meet other women.

What are the benefits of exercising for children?

 

Exercise by pregnant mothers has a positive effect on the fetus, as it changes the heart rate and oxygen level. The sounds and vibrations that the fetus is exposed to while the mother is exercising also stimulate it. If you exercise regularly, your child may become:

• Fitter: Studies show that children born to mothers who exercised during pregnancy have a better birth weight, and their ability to endure labor and delivery improves, which reduces their stress. In addition, they recover from the stresses of childbirth faster. When the mother’s heart rate increases, so does the fetus’ heart rate, which means that the fetus benefits from cardio-strengthening exercises, which improves its heart health in the future.

• Higher intelligence: Studies show that children whose mothers exercised during pregnancy scored higher on intelligence tests when they were five years old. This means that exercise enhances your physical abilities and contributes to your baby’s intelligence.

• Better sleep: On average, babies whose mothers exercised during pregnancy sleep better, are able to fall asleep earlier and stay asleep throughout the night. They are also less likely to have colic and are able to soothe themselves more easily.

What exercises are safe for pregnant women?

 

Safe exercises for pregnant women revolve around low-impact activities that promote overall fitness, flexibility, and strength, while reducing the risk of injury. Therefore, it is essential to consult a specialist before starting any exercise program during pregnancy. Here are some safe exercises that can be done during pregnancy:

**Walking:** Walking is a light and effective exercise during pregnancy. It improves blood circulation, boosts mood, and helps maintain overall fitness. A brisk walk of about 30 minutes on most days of the week is recommended.

**Swimming:** Swimming and water exercises are low-impact activities that reduce stress on the joints. Floating in the water also helps support your growing belly, making it a relaxing and refreshing experience.

**Prenatal Yoga:** Prenatal yoga promotes flexibility, relaxation, and strength. It is best to focus on gentle poses that avoid over-stretching or putting too much pressure on the abdomen. Some helpful poses include the Cat and Bugs Pose and Child’s Pose.

**Pilates:** Pilates focuses on strengthening the abdominal, lower back, and pelvic muscles, as well as improving posture. It is best to join classes designed specifically for pregnant women, as they include modifications that ensure your safety.

**Stationary Bike:** Gentle stationary bike exercises are effective in toning the leg muscles and promoting heart health and overall fitness. Make sure to adjust the bike seat and handles to fit your body comfortably.

**Light Aerobics:** You can join light aerobics classes designed for pregnant women. These classes usually include a range of gentle exercises that help maintain cardiovascular health without putting stress on bones or straining joints.

Kegels: Strengthening your pelvic floor muscles helps improve bladder control and provide support during pregnancy and labor. To perform Kegels, tighten and relax your pelvic muscles as if you were trying to stop the flow of urine.

Planks for Pregnancy: Planks are effective at strengthening your abdominal, lower back, and pelvic muscles. However, these exercises are best performed with your upper body supported on your knees rather than your toes, and make sure to keep your back balanced.

Stretching: Add light stretching to your routine to relieve stress and increase flexibility. Avoid deep stretching and follow controlled movements while exercising.

Breathing: Deep breathing and relaxation techniques can help reduce stress and increase oxygen flow. Try practicing mindful breathing, where you focus on your inhalation and exhalation, to stay calm and focused.

**Exercise Right**

**Step 1: Consult Your Doctor**

Before you lace up your sneakers and head to an aerobics class, it’s important to see your doctor for approval. You will likely be approved, as most women do not have any problems with this. However, if you have any health complications or pregnancy-related issues, your doctor may place some restrictions on your exercise program, or may recommend that you stop it altogether. If you are at risk for gestational diabetes,May encourage you to exercise more. Make sure you have a clear understanding of what type of exercise is right for you, and whether your current exercise regimen (if any) is safe to continue during pregnancy. If you are healthy, your doctor will likely encourage you to continue with your exercise regimen for as long as you wish, with some adjustments (especially if your usual regimen includes sports that are not allowed for pregnant women, such as ice hockey).

Respect the changes in your body. Your usual exercise routine is likely to change as a result of these changes. You will need to adjust your exercise style to accommodate your changing sense of balance, and you may need to slow down to avoid falling, especially when it becomes difficult to see your feet. You should also expect your exercise sensations to change, especially if you have been exercising in a certain way for years. For example, if you are a walker, you may feel increased pressure on your hips and knees as your pregnancy progresses, due to loosening of your joints and ligaments.

After the first trimester, it will be necessary to meet your body's needs during this period by avoiding any exercises that require lying on your back or standing still, such as some yoga and tai chi positions, as these positions can impede blood flow in your blood vessels.

Start slowly

If exercise is new to you, it is best to start gradually. It may be tempting to start with enthusiasm, such as running three miles on your first morning or exercising twice a day. But these enthusiastic starts often lead to muscle soreness, loss of motivation, and may cause you to stop exercising suddenly and permanently. Start your first day with a 10-minute warm-up, then do a slightly more strenuous activity for 5 minutes (stop if you feel tired), and finally dedicate 5 minutes to cool down exercises. After a few days, if your body adapts well to this routine, you can increase the duration by an additional five minutes until you reach 30 minutes or more, as long as you do not feel tired.

Are you used to exercising already? Remember that while pregnancy is a great time to stay fit, it’s not the time to really ramp up your fitness (you can set new records after giving birth).

Start slowly every time you exercise

 

You may feel like warming up is holding you back from starting your daily workout, especially when you’re excited to get going and get it done, but as any athlete knows, warming up is an essential part of any training program. It helps protect your heart and circulatory system from fatigue and reduces the chances of muscle and joint injuries, which are more susceptible to injury when they’re cold, especially during pregnancy. So, walk before you run, swim slowly, or move your feet in place in the pool before you start your swim workout.

Be careful about the duration of your workout

A short workout may not have a noticeable effect, while a long workout may leave you feeling exhausted. It’s best to have a comprehensive workout, starting with a warm-up and ending with a cool-down, which usually takes between half an hour and an hour. Try to maintain a moderate level of effort throughout your workout.

Continue to exercise regularly

Not sticking to your exercise routine (such as working out four days a week and then stopping the next) won’t help you maintain or improve your fitness. However, regular exercise (at least four days a week, preferably 5 to 7 times) will help. If you feel too tired to do a strenuous workout, you can do warm-ups to keep your muscles flexible and build your motivation. Many women feel better when they get some exercise every day, even if it’s not full-time. Exercising daily or almost daily also helps.

Consider joining an exercise class

 

Many pregnant women find that taking an exercise class provides them with social support and feedback, as well as the motivation they need to keep going when their motivation wanes. The class you choose should be designed for pregnant women and led by a qualified fitness instructor. Look for a program that combines fun and moderate intensity, and commit to attending at least three times a week, as participants are rated according to their abilities. If you can, try attending a class once before enrolling. If you find it difficult to commit to attending a class regularly, you can work out at home using YouTube videos at times that suit you.

Make your workouts fun

The ideal workout is one that you enjoy, not one that you dread. An exercise that is fun (not tiring) will help you stick to it more easily, especially on days when you lack energy or feel dissatisfied with your body, or even both.

Do what you want, but in moderation

 

Don’t push yourself too hard while exercising during pregnancy. Even if you are a professional athlete, it is important to consult your doctor about the appropriateness of exercising at full capacity during this period, whether you feel tired or not. There are several ways to make sure you’re not overexerting yourself, and taking your pulse isn’t one of them. So if the exercise makes you feel good, it’s okay to continue, but if you feel any pain or fatigue, that’s a red flag. A little sweating is acceptable, but heavy sweating is a sign that you need to cut back. The same goes for if you find yourself unable to finish a conversation while exercising. Your effort should be enough to make you breathe quickly, but not to the point of causing you to gasp.A condition that prevents you from talking, singing, or whistling. If you feel the need to take a nap after exercising, it is likely that you have overexerted yourself; you should feel energized, not exhausted after finishing your workout.

Be aware of the signs to stop

 

Your body will tell you when it is time to stop, as it will signal to you: "I am tired." At this point, you should pay attention to the signals it is sending you, get your towel, and stop exercising. Mild pain that you feel repeatedly during exercise, such as round ligament pain, may be a sign that you need to slow down (you can reduce the speed or replace running with walking). However, if you feel more serious signs, it is necessary to contact your doctor. These signs include: unusual pain in any area of ​​the body (such as the hip, back, chest, or head), muscle tension that persists after exercise, feeling dizzy or lightheaded, a rapid heartbeat, severe shortness of breath, difficulty walking, loss of muscle control, sudden headache, increased swelling, leaking amniotic fluid, vaginal bleeding, or not feeling any fetal movement at all or partly after week 28.

Easing exercise in the third trimester of pregnancy

Many women find that they need to reduce the intensity of their exercise during the third trimester, especially in the ninth month. During this period, stretching, walking, and light water sports are sufficient. If you feel that you can continue a more active exercise program (and have a fitness level that allows it), your doctor may agree to do so until your due date, but it is important to consult your doctor first.

Don’t stay still for long periods of time

 

Sitting for long periods of time without taking a break can cause blood to pool in the veins of your legs, causing your feet to swell. If your job requires you to sit for long hours, or if you spend a lot of time commuting, or travel long distances frequently, it’s important to take a break every hour or so. You can sit or stand for 5 to 10 minutes. While you’re sitting, do some light exercises that stimulate your circulation, such as deep breathing, stretching your legs, flexing your feet, or wiggle your toes. You can also contract your abdominal and hip muscles as a type of pelvic tilt exercise. If you’re experiencing rapid swelling in your hands, intermittently extend your arms above your head, opening and closing your fists several times.

Tips for exercising safely

Your journey through pregnancy deserves a balance of care and awareness. Incorporating exercise into your routine during this stage can provide many benefits, but it’s important to do it with caution and care. Here are some helpful tips to help you exercise safely during pregnancy:

**Warm-up**: Always start with a light warm-up to increase blood flow and prepare your muscles for exercise. Warm-up should last between five and ten minutes and can include aerobic exercises such as brisk walking, which is an effective way to warm up.

. **Drink Water**: Make sure to drink enough water before, during, and after your workout session. Maintaining proper fluid levels directly affects the amniotic fluid that surrounds your baby inside the womb.

. **Use Correct Posture**: Make sure to maintain your balance and correct posture to avoid straining your muscles and joints. Focus on your posture and exercise the right muscles.

**Cool-down Period After Exercise**:** End your workout with a cool-down period that includes light stretching exercises that help gradually reduce your heart rate.

**Maintain Balance**:** Make sure to incorporate a variety of exercises that target different muscle groups to improve your overall fitness and reduce the risk of overuse injuries.

**Drink Fluids**:** For every half hour of moderate activity, it is recommended to drink at least a full cup of fluids to replace the fluids your body loses through sweating. You may need more than one cup if you are in a hot environment or sweating a lot.

**Fluid intake:** Drink water before, during, and after exercise, but avoid drinking more than two cups at a time. It is best to start drinking fluids 30 to 40 minutes before exercise.

Keep cool: Any exercise or place that raises the temperature of the pregnant body by more than one and a half degrees should be avoided, as this causes blood to flow to the skin instead of the uterus as a way for the body to stay cool. So, stay away from saunas, steam rooms, or jacuzzis, and avoid exercising outdoors during hot or humid weather, or in crowded indoor spaces with high temperatures (Bikram yoga or hot yoga are also prohibited). If you’re used to walking outdoors, try walking around an air-conditioned mall on hot days.

**Choose appropriate clothing for exercise**: Look for clothing that helps you stay cool, such as loose or stretchy clothing that allows your skin to breathe.

Wear a sports bra that provides support for your growing breasts and doesn’t shrink with movement.

**Put your feet forward**: If your sports shoes are old, replace them and get a new pair now to reduce the chances of injury or falling. Make sure the shoes are designed for the type of sport you’re playing.

**Choose the right location**: Indoors, choose hardwood or carpeted floors instead of tile or hardwood floors for your workout (if the floor is slippery, don’t exercise in socks). It’s best to buy a small mat to help you practice yoga and other exercises. Outdoors, choose running floors, grass or dirt instead of rough roads or sidewalks, and prefer flat ground instead of uneven ground.

**Dates**Pregnancy Exercises**

There are some exercises and activities that are best avoided to ensure your safety and the safety of your baby during pregnancy. Exercises that may pose a risk to pregnancy include:

- **High-intensity exercises**: Activities that involve jumping or sudden changes in direction may lead to joint stress and increase the risk of injury. It is best to avoid high-impact aerobics and intense running.

- **Collision sports**: It is advisable to stay away from activities that carry a high risk of falling or collision, such as football, basketball, and martial arts, due to the possibility of abdominal injuries.

- **Back exercises**: After the end of the first trimester of pregnancy, it is best to avoid exercises that require lying on the back for long periods, as this position may lead to pressure on the main vein, which reduces blood flow to the heart and uterus.

Deep abdominal exercises: These include exercises that require twisting or focus on the abdominal muscles intensively, such as full sit-ups, which may lead to abdominal muscle strain and increased internal pressure.

Unstable surfaces: It is preferable to avoid exercising on unstable surfaces such as balance balls or balance boards, as this can affect your balance during pregnancy.

Activities that require holding your breath: Be careful with activities that involve holding your breath for long periods, such as some yoga poses or free diving, as they can negatively affect your baby’s oxygen supply.

Excessive stretching exercises: It is advisable to avoid excessive stretching exercises that may strain the ligaments, especially with the presence of the hormone relaxin that is secreted during pregnancy to increase the flexibility of the joints, making them more susceptible to injury.

Signs to watch out for

Despite the many benefits of exercising during this special period, it is essential to be aware of some warning signs and take the necessary precautions to ensure your safety and the safety of your baby. If you notice any of these signs, you should seek help immediately.

. **Vaginal bleeding**: Any vaginal bleeding during pregnancy is a major concern. Stop exercising immediately and consult your doctor.

. **Dizziness or Fainting**: If you feel dizzy or faint during exercise, stop and rest. This could be a sign of low blood pressure.

. **Shortness of Breath**: It’s normal to feel a little short of breath during exercise. However, if the shortness of breath becomes severe or you have difficulty breathing, it’s important to stop exercising and take a break.

**Extreme Fatigue**: If you feel extremely tired during or after exercise, it could be a sign that you’re overexerting yourself. It’s important to rest and drink water as needed.

**Chest Pain or Palpitations**: If you experience any chest pain, changes in heart rate, or strong palpitations, you should stop exercising and consult your healthcare provider.

**Muscle Weakness or Uterine Cramping**: If you experience sudden muscle weakness, severe abdominal pain, or uterine cramping during exercise, you should stop immediately and consult your healthcare provider.

**Amniotic fluid leakage:** If you feel your amniotic fluid leaking (such as a sudden gushing sensation or a continuous drip), you should stop exercising and contact your doctor.

**Headache**: If you experience a severe headache while exercising, it may be a sign of high blood pressure or other health problems. It is best to stop exercising and consult your health care provider.