How Safe is Jogging during Third Trimester Pregnancy
How Safe is Jogging during Third Trimester Pregnancy
Even committed runners have trouble keeping up their enthusiasm during the third trimester because of the abdominal and joint strain resulting from carrying that heavy fetus and uterus and those extra fluids. The very weight of your pregnancy ensures an excellent workout just by walking briskly this trimester. It is easier than you think to stay in shape and you'll maintain your stamina, improve your sleep, stay fit for labor, and bounce back quickly after delivery.
You will be surprised to find that you are huffing and puffing even after your warm-up. This isn't because you've somehow become out of shape even after all that hard work to stay fit. What's happened is that your uterus has grown to over a thousand times its pre-pregnancy size and is putting a lot of pressure on your diaphragm (the muscle under your lungs), making it harder for you to catch your breath. Don't let feeling winded stop you from exercising just slow down a bit. Staying fit will help your breathing be more efficient overall and may help prevent you from feeling short of breath during your daily activities, like climbing stairs or doing laundry. Also, if you exercise hard enough, your uterus will respond by tightening, or contracting. Rest for a few minutes and these Braxton Hicks contractions will go away.
Your goals this trimester are to get out of the house or office, do something active, and unwind, not to stay trim or build endurance. Use your workout time to appreciate how your baby responds to your activity (some babies kick a lot and some just lie back and enjoy the rocking) and to take a break from your responsibilities. If you can keep it up, you'll notice how good brisk walking makes you feel about your body.
As your pregnancy progresses this trimester, spend more time run-walking and less time running until you are walking briskly for a total of thirty minutesplus ten minutes for warming up and cooling down. Even though you are running less, you'll still get an excellent workout since you are already working hard carrying the extra weight of your pregnancy. You'll maintain your aerobic fitness even though you are going slower and covering less ground. Aim to get your heart rate up for half an hour rather than covering a specific distance. Remember, the best workout is one you feel comfortable with and one that keeps you motivated.
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