Exercises » 3rd Trimester Fitness

Care and Caution

 

How your body changes in the third trimester & how this may affect your fitness & exercise

  

The journeys destination...

 

Overview

(27 - 42 weeks)

Your awesome journey continues towards the final destination as a mum to be

Naturally as you are now in your third trimester of pregnancy your focus will be on the birth and wants to help you prepare with our

breathing for birth exercises and exercises for labour

Just as an athlete wouldn't even consider entering the Olympics without fitness training or preparation!

BloomingFit will help give you as a mum to be; the appropriate 'training tools' for a pro-active labour and confident birth experience.  

 

Under pressure

By now the expansive growth in your bump will have several affects on your body and in terms of exercise choices. Your centre of gravity is no longer 'central' but forced 'forwards' and this affects your balance and posture.There is enourmous pressure on the pelvis and lower back due to the increased bump, weight and the relaxation affects of Relaxin on your joints. All in all your muscular skeletal system is in a pretty vulnerable state!

But take heart as by following the exercises in BloomingFit and avoiding movements which which jar, impact or unbalance your most vulnerable joints we can help keep you actively safe.

Finding a comfy sleeping position can be tricky at this late stage and the constant 'powder room' calls in the night due to pressure on the badder may affect a restful nights sleep.

Because of this you may be more tired during the day so listen to your body.  Reduce the intensity of the exercises or simply follow the warm up, go for a gentle walk and relax into some stretches. Try to do something active and positive to keep mobile, flexible and boost those energy levels.

Trust us you and your baby will truly benefit!

Cleavage

By now you may have developed the best cleavage you have ever had in your life (unfortunately at a time when you least want some 'bedroom' action!)

Oestrogen stimulates the production of breast milk in preparation for feeding; and you may experience some early leaking of colostrum milk. Try not to be embarrassed and wearing breast pads in your sports bra will be helpful

 

Birth preparation

But let's mention 'the elephant in the room'!!
Labour, birth, the big day.....
Naturally you may feel a whole range of emotions from panic, fear, calm, excitement, dread, confidence and a whole host of other feelings.

Just as we mentioned above about the athlete preparing for the Olympics with meticulous practise, mental and emotional preparation; BloomingFit had a specially designed prepare for labour exercise plan to boost your body, mind and spirit for your birth.

During this time most of you will start local Ante natal classes and it's a great opportunity to make new friends who perhaps may become training buddies as new mum's and of course an opportunity to share the brilliant benefits of logging onto BloomingFit! 

Truly this is the time when your exercise both in body and mind harmonise together and it is so powerful. Harness this and confidently be everything positive for you and your baby 

 

Care & Caution for pregnancy

Exercise is highly beneficial in pregnancy; however there are certain medical and pregnancy conditions

which must be considered for the well being of both mother and baby.

 

Before Starting Exercises


We advise all women to speak to your health care practitioner before embarking on any exercise program in pregnancy;

but it is particularly essential if you have any of the following conditions that you consult your GP or Midwife as exercise may be contra indicated.

•History of miscarriage
•Medical problems such as diabetes, kidney disorder and or respiratory problems
•History of cardiac disease
•High blood pressure
•Medication which alters blood flow or cardiac output
•History or present joint problems
•Anaemia
•Poor general health and immunity problems
•Expecting twins
•IVF conception
•History of premature labour
•Incompetent cervix

 

However some complications may not happen immediately but only happen as you progress through your pregnancy.

Therefore it is very important after each check up with your midwife/ GP that you re read the ‘Care & Caution' section again

to check that it is still safe to exercise.

 

Stop Exercise & seek medical advice if:


If any of the following conditions, complications or changes arises at any time during your pregnancy

then we strongly advise you to immediately stop all exercise and seek the advice of your medical practitioner:

•Any vaginal bleeding
•High blood pressure
•Prolonged headaches and/ or ‘flashing' lights in your vision
•Anaemia or severe fatigue
•Any infection or high temperature and fever
•Leak of fluid which may be rupture of membranes
•Urinary incontinence
•Baby has been medically confirmed to be small for dates (IUGR)
•Placenta praevia has been diagnosed
•Swelling, pain & redness in calf (DVT)
•Fainting and dizzy spells

•Any abdominal pains and/ or painful tightening

 

So before you head out the door sprinting to the gym do consider the following wisdom....


•Was exercise a regular activity in your life before pregnancy or are you new to fitness? For beginners it's never too late to start; but embark on a non impact beginner level and stick with this level throughout your pregnancy. Keen is good but know your limits
•Remember every woman's pregnancy is different and changes through the9 months. You are likely to have ‘energetic' periods and also ‘exhausted/ fed up' times. So you need to be flexible to your exercise goals; and not a slave to a rigid training regime.
•The most important wisdom is to "listen to your body"

 

 

 

 

 

Next click here for Main Points & Benefits in 3rd Trimester page....

 

 

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