Fitness After 30 Weeks
The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women strive for 150 minutes of moderate exercise each week, unless there are medical reasons not to. But, as your belly grows larger and you find it harder to move around, how can you continue your fitness routine?
Best workouts after 30 weeks
You want to make sure that you give your body plenty of aerobic exercise throughout your pregnancy. Good workouts during your third trimester include:
- Water aerobics
- Prenatal yoga
- Stationary bicycling
- Strengthening exercises, like light weights, lunges and leg lifts
Exercises to avoid after 30 weeks
With your expanding belly, your center of gravity has shifted, and it can be harder to maintain your balance. Avoid workouts that increase your risk of falling, like biking (except on a stationary bike), riding horses or climbing. Your ligaments are also looser, so you need to steer clear of high-intensity exercises that could cause injury, like running or lifting heavy weights (unless you’re already used to it and your doctor has given the okay).
Best exercise to prepare your body for labor and delivery
Besides keeping physically fit during your pregnancy, certain exercises can really help you power through the birthing process. Pelvic floor exercises (as you might expect) strengthen your pelvic floor—this will not only make labor and delivery easier, but it’ll also help you avoid problems down the road, like hemorrhoids or accidentally peeing when you laugh!
Try Kegels to promote increased pelvic floor strength:
- Tense the muscles that surround your anus and vagina (like you’re trying to stop urinating).
- Hold for 10 seconds.
- Slowly release the tension, then repeat.
- Aim for three sets of 20 reps each day.
Listen to the BayCare HealthChat podcast to learn What You Need to Know About Infant Safe Sleeping and Co-Sleeping.