Exercising in the Third Trimester of Pregnancy
So week 27 of pregnancy and you're into the home stretch. At this point you have hopefully been doing some form of exercise including connecting your breathing with pelvic floor & core exercises. If you havent done anything, never fear, it is not too late to get started. Just take it gently, perhaps introducing a walk for 30 minutes or so into your daily routine; this in itself can be really advantageous - just think of the extra weight your joints are having to carry around - a resistance work out in its own right!
What you will probably find, when you do exercise, is that your breathing, in particular, will start to feel more challenging. This is as your baby’s presence reduces your lung capacity as it squeezes your diaphragm upwards, resulting in the unpleasant feeling of not being able to take big enough breaths. If this does happen, try to relax, decrease your exercise intensity and take deep breaths. In fact practising deep breathing techniques will help greatly, both with sustaining your workout as well as preparing you for the birthing process.
If you would like to discuss what exercise regime is right for you at this point in your pregnancy, feel free to get in touch and we can work out a suitable routine. Ultimately though, its important to listen to your body; if you're still enjoying weight training or your spinning class reduce the intensity a little and allow for greater rest time after, and try to factor in a moment to do some specific birth preparation exercises.
And dont forget those pelvic floor and core exercises at this stage. Not only are they useful to help you with the birthing process, but if you are well versed in how to connect your breathing with core / pelvic floor tension then getting started on this post natally will be so much easier; frankly you may well be too tired to focus on how to do these vital exercises.