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Sometime around week 31 of your pregnancy, you may notice changes in your sense of balance. The way you walk may also seem different. Why is all this happening? As always, nature has good reasons for the changes you experience as you await your newborn.
Why is my center of gravity changing?
When you enter your third trimester, your body releases a hormone called relaxin. It softens the cartilage in your joints and pelvis. It allows the pubic bone to open, making room to deliver your baby. The changes to your pelvic bones cause more wide-spaced walking.
Consider this body change a good one. It makes your labor easier, more comfortable, and safer for your baby.
These changes, and the increasing growth of your belly, may unsettle your balance. There are things you can do to keep active and prevent falls.
How active is active?
Try to keep your level of activity about the same as before your pregnancy. If you were not that active before you became pregnant, this may be a good time to start a modest amount of activity.
Start with five minutes of walking each day. Gradually work your way up to 30 minutes. Swimming is another great aerobic exercise. You can continue both these activities through all three trimesters.
If you were more active before pregnancy, you might need to make a few changes as you pass your fourth month. You may gradually slow down or change your routine as your pregnancy advances.
What are some good workouts for pregnancy?
Try combining aerobic, strength, and flexibility exercises. You may have to adjust your exercise routine as your pregnancy progresses. Good options include:
- Walking.
- Swimming or water aerobics.
- Stretching or yoga that eases back pain and maintains flexibility.
- Low-impact dance or aerobics (except for kicking, jumping, and leaps).
What should I avoid?
You have a changing center of gravity as the baby grows, which can make you feel unstable. After your fourth month, be cautious about activities that require you to lie flat on your back, like sit-ups and some yoga poses, because they may decrease blood flow to your uterus. Also use caution when you are active at high altitudes, unless you’re already acclimatized.
- Bouncing, jumping, or movements where you could lose your balance.
- Contact sports, such as soccer, softball, volleyball, and basketball.
- Overheating and extreme sweating.
- Horseback or motorcycle riding.
- Water or downhill skiing.
- Scuba diving.
Tips for a safe workout
A few things to remember so that you don’t overdo things:
- Check with your clinician before starting any exercise routine.
- Whatever activity you choose, don’t overdo it.
- Drink plenty of water before, during, and after exercise to avoid dehydration.
- Get enough to eat so you don’t develop low blood sugar.
- Don’t exercise to lose weight.
- If it’s hot outside, exercise indoors to avoid overheating.
Protecting yourself from falls
There are some things you can do to protect yourself from losing your balance:
- Use handrails when walking up or down stairs.
- Avoid high heels.
- Don’t choose activities like roller skating that require balance.
- Use a supportive chair when you’re working.
- Elevate your legs on a stool while sitting.