Egyptian Fencer Nada Hafez, 26, recently competed in her third Olympics while seven months pregnant. Hailing from Cairo, Hafez shared her unique experience on Instagram, stating, “What appears to you as two players on the podium, were actually three! It was me, my competitor, and my yet-to-come-to-our-world little baby!”

Reflecting on the challenges faced during her pregnancy, Hafez wrote, “My baby and I had our fair share of challenges, be it both physical and emotional. The rollercoaster of pregnancy is tough on its own, but having to fight to keep the balance of life and sports was nothing short of strenuous, however worth it. I’m writing this post to say that pride fills my being for securing my place in the round of 16!”

Despite her remarkable achievement, is it safe to exercise during the third trimester of pregnancy? We got in touch with Dr Neelam Suri, Senior Consultant Obstetrician and Gynaecologist, Laparoscopic and Robotic surgeon, Indraprastha Apollo Hospital, New Delhi share safe exercises you can do in the third trimester.

5 Safe Exercises You Can Do In The Third Trimester

Dr Neelam Suri explains staying active during pregnancy, particularly in the third trimester, can be beneficial for both the mother and the baby. It helps maintain physical fitness, alleviate common discomforts, and prepare the body for labour. However, it's crucial to choose exercises that are safe and appropriate for this stage of pregnancy.

Walking is one of the safest and most accessible exercises for pregnant women, including those in their third trimester. It provides a gentle cardiovascular workout without putting too much strain on the body. Walking helps to maintain fitness, and improve circulation, and can also be a great way to relieve stress and improve mood. Aim for a brisk walk for about 30 minutes a day, but listen to your body and rest if you feel any discomfort.

Swimming and water aerobics are excellent forms of exercise during pregnancy. The buoyancy of the water supports your weight, reducing the strain on your joints and back. This can be particularly beneficial in the third trimester when the added weight of the baby can cause discomfort. Swimming provides a full-body workout, improving cardiovascular health, muscle tone, and endurance. It's also great for reducing swelling in the legs and ankles.

Prenatal yoga focuses on gentle stretching, breathing exercises, and relaxation techniques, making it an ideal exercise for the third trimester. It helps to improve flexibility, strength, and posture, which can alleviate some of the common discomforts associated with pregnancy, such as lower back pain and tight hips. Yoga also encourages mindfulness and stress reduction, which can be beneficial for labour and delivery. Look for classes specifically designed for pregnant women or follow a prenatal yoga routine at home.

Also known as Kegel exercises, pelvic floor exercises are crucial during pregnancy. They strengthen the muscles of the pelvic floor, which support the bladder, uterus, and bowels. Strengthening these muscles can help prevent or reduce the severity of urinary incontinence during and after pregnancy. To perform a Kegel exercise, tighten the muscles as if you are trying to stop the flow of urine. Hold the contraction for a few seconds, then release. Aim to do several sets of these exercises throughout the day.

Squats are an excellent way to strengthen the lower body and improve flexibility in the hips and pelvis, which can be beneficial for labour. When done correctly, squats can help open the pelvic outlet, making it easier for the baby to move down into the birth canal. To perform a squat, stand with your feet shoulder-width apart. Slowly lower yourself into a sitting position, keeping your back straight and your knees behind your toes. Hold for a few seconds, then rise back up. Use a chair or wall for support if needed.

Dr Neelam Suri shares that while exercising during the third trimester, it's important to keep a few safety tips in mind:

Listen to Your Body: Pay attention to how you feel during and after exercise. If you experience pain, dizziness, shortness of breath, or any unusual symptoms, stop exercising and consult your healthcare provider.

Stay Hydrated: Drink plenty of water before, during, and after exercise to stay hydrated.

Wear Breathable Clothes: Wear loose, breathable clothing and exercise in a cool environment to avoid overheating.

Modify as Needed: As your pregnancy progresses, you may need to modify exercises to accommodate your changing body and centre of gravity.

Consult Your Doctor: Always consult with your healthcare provider before starting any new exercise routine, especially in the third trimester.