A Guideline for Third Trimester’s Exercise and Diet

An average pregnancy lasts for 40 weeks. Three trimesters are formed from the weeks. The third trimester of pregnancy lasts from weeks 28 to 40. For pregnant women, the third trimester can be emotionally and physically taxing. After week 37, the baby is regarded as full term, and delivery is just a matter of time. The worst part of pregnancy for expectant mothers is the third trimester. 

To avoid any unfavorable events, it’s essential to take care of the mom. During the third trimester, your baby quickly puts on weight and continues to develop. Among other things, eyes open, nails grow, and hair grows during this period, so you need to take proper care of yourself by eating healthily and exercising regularly. With all our knowledge about diet and exercise, we are here to help you.

Diet You Should Take During the Third Trimester

You merely need to eat a little bit more of the vitamins and minerals that have been crucial for optimum pregnant health up to this point. Therefore, you must maintain adequate amounts of vitamin C, vitamin K, vitamin B1 (thiamine), and fiber. Similarly, you can also take supplements containing turmeric vitamins together.

Fresh fruit is a fantastic source of fiber and vitamin C, making it a perfect on-the-go snack. Vitamin C is particularly abundant in berries and citrus fruits. Keep in mind that vitamin C is essential for maintaining a robust immune system and preventing anemia by assisting with iron absorption in the body.

Likewise, it’s crucial that you consume more protein throughout the last trimester because this is when your baby is growing the fastest. The amino acids in protein serve as the building blocks for your baby’s body. The best options for protein are low-fat sources such as lean meat, fish, and chicken. The body’s calcium levels are regulated by vitamin D, which is crucial for strong bones. Even though fatty fish and eggs are excellent natural sources of vitamin D, your doctor may have already advised you to take a supplement to get the appropriate dosage.

Exercises to Do During the Third Trimester

You might not feel like accomplishing much with the belly expanding quickly week after week, especially during the uneasy and anxious third semester. You are also worn out and drained. 

Exercise, however, can enhance cardiovascular health, improve mood, and help pregnant women lose weight. You can do the following exercise.

Walking and Jogging

Walking is one of the best activities for expectant mothers. Additionally, it is cheap and equipment-light. Walking quickly builds bone and muscular strength and enhances balance. Additionally, leisurely jogging is a fantastic option for expectant mothers who can do it unless it causes specific health problems and discomfort. 

Make sure you run on a level surface and in a location where you can stop at any time if you get weary. You can begin by walking for a short while, and then increase your walking time as you become more comfortable. A healthy walking regimen to follow throughout the second trimester involves walking for 20 to 30 minutes each day, three to five days per week.

Swimming

Swimming can be a fantastic activity during the third trimester of pregnancy if your building has a pool. Water relieves pressure from sore legs and backs and helps keep you from getting too hot. Additionally, swimming is among the best and safest exercises to perform while pregnant. Make sure to avoid twisting your abdomen when swimming in the second trimester. Additionally, keep an eye on your energy levels. If you start to feel fatigued, leave the pool and relax.

Yoga

One of the best workout options during the third trimester of pregnancy is yoga. It increases muscle strength, eases pregnancy-related discomfort, particularly in the lower back, and regulates blood pressure. But make sure you follow the proper instructions. Avoid positions that strain your body too much or cause you to feel lightheaded. Not all yoga poses are advised during pregnancy. Please make sure you receive appropriate guidance from a professional.

Squats

Squats are one of the most crucial workouts to perform throughout the third trimester. The pelvic floor muscles contract in the passive full squat position. It enables you to employ gravity to help the pelvis expand and lower the baby into it. For 10 to 20 seconds, try to squat. Squats should not be performed if you have any pubic pain. If you’re experiencing any pain in your joints, take the best turmeric curcumin supplement for extra strength.

Final Words

Lastly, don’t forget to consult your doctor before starting anything, as whatever you will be taking in diet or doing exercise can affect your child’s overall health. So, being extra careful is always good.