Nutrition and Exercise in The Third Trimester
Entering the third trimester is a journey into the final stretch that can often feel either like a hard slog or the final burst of energetic excitement and wonder, literally and metaphorically! This is the time when your baby makes their most rapid strides of growth, and you can most likely feel every bit of it. Balancing gentle exercise with proper nutrition now can do wonders, making these last few months smoother and healthier for both you and your baby, as long as it is safe for you to do so.
Imagine this: you’re floating weightlessly, the water cradling your swollen belly, easing the weight off your tired back. Water can be a real comfort so swimming can feel like a dream during the third trimester!
If water isn’t your preferred element, perhaps a stroll through a nearby park or some light prenatal pilates or yoga could be your retreat. Exercise isn’t just about keeping fit; it’s about finding those moments of peace and relief. Remember, the goal is to stay active at a comfortable pace. Your body will tell you when it’s time to slow down and rest.
Now, let’s talk about fueling up. Think of your diet as your baby’s first impressions of food. A splash of calcium here (hello, dairy and leafy greens!), a dash of iron there (lean meats and beans, pulses and grains are great), topped with a sprinkle of omega-3 fatty acids (found in flaxseeds and fish) to support your baby’s brain development. It’s like preparing a gourmet meal tailored just for your baby’s growth needs!
Every meal is an opportunity to nurture. It’s not just about eating more, but eating smart. Plus you may find yourself limited on space. This is the time to embrace a balanced diet that’s rich and varied. After all, the best meals are not only nutritious but also filled with love. For you and your growing baby!
Try some of these exercises during your third trimester to help build your strength, ready for the big day!
1. Pelvic Tilts (Cat-Cow Stretch)
Benefits: Relieves lower back pain, strengthens core muscles, and encourages optimal foetal positioning.
How to do it:
Get on all fours with wrists aligned under shoulders and knees under hips.
Inhale, drop your belly toward the floor, and lift your head and tailbone (Cow Pose).
Exhale, tuck your chin to your chest, round your back, and pull your belly button in (Cat Pose).
Repeat for 8-10 reps, moving slowly with your breath.
2. Squats with Support
Benefits: Strengthens legs, hips, and pelvic floor; increases flexibility in the pelvis for labour.
How to do it:
Stand with feet hip-width apart, toes slightly turned out.
Hold onto a sturdy surface (chair, wall, or partner) for support.
Lower into a squat as if sitting back into a chair, keeping knees aligned with toes.
Engage your core and pelvic floor as you rise back up.
Repeat 10-12 times for 2-3 sets.
3. Side-Lying Leg Lifts
Benefits: Strengthens hips, glutes, and pelvic stability, reducing discomfort from pelvic girdle pain. Strong hip and glute muscles help support the extra weight from pregnancy and reduce hip pain, making daily movements easier.
How to do it:
Lie on your side with knees slightly bent and head supported by your arm.
Slowly lift the top leg toward the ceiling while keeping your core engaged.
Lower back down with control.
Repeat 10-15 reps per side for 2-3 sets.
4. Kegel Exercises
Benefits: Strengthens pelvic floor muscles, improves bladder control, aids postpartum recovery, and helps prevents urinary incontinence.
How to do it:
Sit or lie down in a comfortable position.
Squeeze and lift your pelvic floor muscles as if stopping urine midstream.
Hold for 5-10 seconds, then slowly release.
Repeat 10-15 times, 2-3 times a day.
Safety Tips:
Avoid lying flat on your back for long periods.
Listen to your body—stop if you feel dizzy or short of breath.
Stay hydrated and rest between exercises.