Episode 464: Third Trimester Exercise. How to Adjust When You’re Tired, Uncomfortable & Not Sleeping
Join Jessie and Anita as they record in person for the first time in nine years! They talk about how to adjust your exercise through the third trimester of pregnancy. As energy dips, sleep gets harder, and aches and pressure ramp up, your routine may need to change, and that doesn’t mean you’ve given up on moving. Listen as they share practical ways to modify strength training and walking, why shorter sessions can be great prep for early postpartum, and the symptoms that mean it’s time to call your provider.
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Show Notes
01:21 – What we’re talking about today
2:22 – What the third trimester can feel like: insomnia, pelvic pressure, and back and pelvic girdle discomfort
04:01– Shifting your mindset and giving yourself grace: maintaining or tapering your volume and load, especially with other kids at home
05:40 – “Just walk instead” isn’t always the easier option and strength training can be modified so you can feel supportive and comfortable
08:23 – Why mobility can be a lifesaver (in your day, your workouts, and your walks)
09:48 – How broken sleep affects your energy and perceived effort in training
10:41 – Practical tips: shorter sessions, more rest between sets, and lowering load
12:16 – Symptoms that mean you should contact your provider or go to urgent care
14:00 – For coaches and clinicians: check in often and adjust on the fly
14:55 – Key takeaways and wrapping up
