Exercising Safely in the Third Trimester: A Cape Town Guide

The third trimester brings a bigger bump, more fatigue and a lot of questions about what is still safe to do. Many women in Cape Town want to keep exercising into late pregnancy but are not sure how to adapt. The encouraging news is that, for most healthy pregnancies, staying active in the third trimester is both safe and helpful. Here is how to train sensibly as you approach your due date.

Is it safe to exercise in the third trimester?

For most women with an uncomplicated pregnancy, continuing to exercise in the third trimester is safe and encouraged. Staying active can help with energy, sleep, mood, and the aches that often come with late pregnancy, and it can support your body for birth and recovery. That said, this is a stage where how you exercise matters more than how hard. If your doctor or midwife has flagged any concerns, or you have complications, check with them first and let your biokineticist know so your programme can be adjusted.

How should training change as your bump grows?

As your centre of gravity shifts and your ligaments soften, some movements become less comfortable or less appropriate. Lying flat on your back for long periods is usually best avoided later in pregnancy, high impact and quick direction changes may need to be scaled back, and heavy straining is generally reduced. Instead the focus moves towards controlled strength work, hip and glute exercises, gentle cardio like walking or stationary cycling, and breathing and pelvic floor awareness. Balance can also change, so choosing stable positions helps you train safely.

What are the benefits of staying active late in pregnancy?

Keeping up sensible exercise in the third trimester can help you manage weight gain within healthy ranges, ease back and pelvic discomfort, and maintain the strength you will draw on during labour and early motherhood. Many women find that staying active helps them feel more in control and more like themselves during a time of big change. It can also make the return to exercise after birth feel less daunting, because you have kept a foundation to build from.

What does a third-trimester session look like at Peak Movement?

At Peak Movement in Cape Town, Tayla Shipp tailors third-trimester exercise to where you are in your pregnancy and how you are feeling on the day. A session typically blends gentle strength work for the legs, hips and upper body, core and pelvic floor awareness, and mobility to ease stiff areas, all at an intensity that suits late pregnancy. Because biokinetics sits alongside physiotherapy at the practice, anything that needs a clinical eye, such as pelvic pain, can be flagged and supported. Everything is scaled to keep you comfortable and safe.

When should you stop or adjust?

Listen to your body and treat certain signs as a cue to stop and seek advice: vaginal bleeding, leaking fluid, regular painful contractions, dizziness, chest pain, severe shortness of breath, or reduced baby movements. These are reasons to stop exercising and contact your healthcare provider. Day to day, aim to work at an effort where you can still hold a conversation, stay well hydrated and cool, and avoid pushing through pain.

Frequently asked questions

Can I keep lifting weights in the third trimester?

Many women can continue sensible strength training into the third trimester, with lighter loads, controlled movements and positions that stay comfortable. A biokineticist can adjust your programme so you keep the benefits of strength work while avoiding heavy straining.

How often should I exercise in late pregnancy?

A common guide is most days of the week at a gentle to moderate effort, but this depends on your pregnancy and how you feel. Spreading movement across the week, including walking, often works better than occasional hard sessions.

I have not exercised much during pregnancy, is it too late to start?

It is usually not too late to begin gentle, guided movement in the third trimester, provided your pregnancy is uncomplicated. Starting with a professional who can tailor the intensity is the safest way to begin.

Book with Tayla

Tayla Shipp offers tailored third-trimester exercise and prenatal training at Peak Movement in Cape Town. Book a session with Tayla to stay active safely as you count down to meeting your baby.