Third Trimester Tips: Weight Gain and Exercise
During a normal pregnancy, you should expect to gain around 25-35 pounds. This will account for the weight of the baby as well as the placenta, extra fat stores, fluid and other necessary elements of a pregnancy.
Extra calories are needed to support the nutritional needs of the baby as well as energy to fuel your body’s pregnancy. Some doctors recommend eating small meals throughout the day instead of three normal ones. This is because your uterus is pressing on the stomach, which can make you feel fuller faster.
Remember to talk to your doctor about prenatal vitamins, calcium, fiber, water and other nutritional elements for a healthy pregnancy.
The extra weight gain in the last trimester can cause discomfort, and many women may wonder if exercise is an option. Most doctors can recommend some type of exercise to keep you healthy, prepare you for delivery and help to relieve some symptoms of discomfort.
There are good exercises that are safe to practice while pregnant, but you should talk to your doctor about any routine before you start to ensure that it’s appropriate for late pregnancy. Heavy weights should be avoided, as well as anything that is too strenuous or causes strain on the spine.
Also, avoid exercising in very hot or humid conditions as this can cause dehydration. Always stay hydrated when exercising, and avoid getting overheating. Loose fitting, comfortable clothing including supportive shoes and a good fitting sports bra will help you stay comfortable as well.
Prenatal yoga classes may be a good option for pregnant women. These classes can help to strengthen your body as well as relieve tension and stress. And because they are specifically designed for pregnant women, they are a safer alternative to traditional workouts.
Walking can also be a good exercise to boost energy and improve your mood. Any approved activity that can maintain good posture should also be encouraged as your extra weight may cause back, shoulder and leg pain.
Other benefits of exercise are promoting better sleep and maintaining muscle tone and strength. These benefits can help to ease discomfort, but additionally can help to prepare the body for labor.
Maintaining an exercise regimen during pregnancy may also make it easier on you to get back into a workout routine after the baby comes. There are typically many classes available to help women lose the baby weight and get in shape so you can keep up with your little one as they grow.
Unless you have a high-risk pregnancy or other condition that prevents you from doing exercise, it should be perfectly safe to include healthy activities into your daily routine. Talk to your doctor about what they recommend and what you should avoid.