Healthy Living

Physical Activity

Physical Activity during the 3rd Trimester

Staying physically active during pregnancy will cut down on swelling, leg cramps, fatigue, shortness of breath, backache, and constipation. You may find that physical activity helps to improve your mood and reduce stress. It will also help you keep your weight down. You may find that if you are more physically active going into your labour and delivery, you are more able to meet the physical challenges of labour and delivery.

During the 3rd trimester your body will be very different than during your 1st and 2nd trimesters. Continue to modify your activities as needed, based on your body’s changes. Here are some examples:

What’s Happening?
Modification

Increased fatigue

Rest often during your activities based on how you feel. Don’t overdo it! You should be able to carry on a normal conversation during physical activities. If you’re feeling more tired than normal, take it easy and rest for a day.

Shortness of breath

When exercising, take deep, slow breaths through your mouth, wear loose clothing, use good posture, and stop when you need to. Also make sure that you get plenty of rest when you are not exercising.

Hemorroids

Add pelvic floor (Kegel) exercises to your physical activities.

Changes to your centre of gravity, and/or loosening of the ligaments around your joints

Be careful when exercising – you are quite far into your pregnancy and your centre of gravity will continue to change and your ligaments will continue to loosen as your body prepares for labour and delivery. You are more likely to be off‑balance and you are more vulnerable to injury.

Sudden groin pain

Avoid sudden movements in your activities. Modify your activities to avoid this as needed.

The weight of your baby presses on your major arteries

Don’t lie flat on your back after the 4th month of pregnancy. The weight of your baby presses on your major arteries and veins and can reduce the blood flow to you and your baby. Change or stop exercises that you must do on your back.

Also, remember to keep cool and hydrated. Drink lots of water before, during and after physical activity to avoid overheating and dehydration. You should also refrain from being active outdoors on overly hot or humid days.

Build physical activity into your daily routine. The type of activity you choose is up to you, as long as you feel comfortable doing it and your doctor says it’s okay. What are good physical activities to do while in your 3rd trimester?

  • walking
  • swimming
  • low‑impact aerobics
  • yoga (modified as needed)
  • aquafit
  • prenatal fitness classes

Reasons to stop physical activity and consult your health care provider:

  • excessive shortness of breath
  • chest pain
  • painful uterine contractions (more than 6–8 per hour)
  • vaginal bleeding
  • any “gush” of fluid from vagina (suggesting premature rupture of the membranes)
  • dizziness or faintness

If you have any of the above symptoms, stop exercising right away and call HealthLink BC at 8‑1‑1.

Source: Physical Activity Readiness Medical Examination for Pregnancy (PARmed‑X for pregnancy) © 2002, used with permission from the Canadian Society for Exercise Physiology, Inc. www.csep.ca/forms.asp