How much exercise is appropriate in late pregnancy

As pregnant women enter their third trimester, many women begin to worry about their physical condition and exercise during pregnancy. Proper exercise during the third trimester has many health benefits for both the mother and the fetus, but the right amount and form of exercise is crucial. This article will explore the issue of exercise in the third trimester to help pregnant women understand how to exercise appropriately. The third trimester refers to the period between 28 and 40 weeks of pregnancy. During this stage, a pregnant woman\’s body goes through many changes, including an increase in body weight and changes in body posture. Appropriate exercise can help reduce the symptoms of pregnancy, increase a pregnant woman\’s flexibility and endurance, promote healthy weight control, and improve cardiorespiratory fitness. In addition, proper exercise can help reduce the risk of complications during pregnancy, such as gestational diabetes and high blood pressure during pregnancy. However, exercise during the third trimester should be moderate and need to be tailored to individual circumstances. Generally speaking, 150 minutes of moderate-intensity aerobic exercise per week is appropriate. Suitable exercises include walking, swimming, yoga and pregnancy aerobics. Choosing low-impact forms of exercise can reduce stress on joints and bones, reducing the risk of injury. In addition, pregnant women should avoid strenuous exercise and high-risk sports, such as vigorous jumping and ball games. In addition to aerobic exercise, pregnant women can also perform some moderate-intensity strength training. Strength training can help increase muscle and bone stability and reduce stress on the back and joints. However, pregnant women should avoid excessive strength training and weightlifting, which can put excessive pressure on the abdomen. It is recommended to consult a physician or professional athletic trainer before strength training to ensure appropriate training plans and postures are selected. Pregnant women need to pay attention to their body\’s signals when exercising during pregnancy. If you feel fatigue, chest tightness, dizziness or nausea, you should stop exercising immediately and rest. Additionally, pregnant women should stay hydrated at all times to prevent dehydration. Pregnant women who have any chronic medical conditions or complications during pregnancy, such as heart disease, high blood pressure, or risk of premature birth, should seek medical advice before engaging in exercise. In short, moderate exercise in late pregnancy is beneficial to the health of both pregnant women and fetuses. 150 minutes of moderate-intensity aerobic exercise and moderate strength training per week is appropriate. However, pregnant women should make adjustments according to their own conditions and pay attention to their body\’s signals at all times. Before undertaking any new exercise program, pregnant women should seek the advice of their physician to ensure safety and health. Reference: American College of Obstetricians and Gynecologists. (2015). Physical Activity and Exercise During Pregnancy and the Postpartum Period. Obstetrics and Gynecology, 126(6), e135-e142. Artal, R., & O’Toole, M. (2003). Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. British Journal of Sports Medicine, 37(1), 6-12.

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