Third Trimester of Pregnancy: Symptoms, Diet & Exercise

The third trimester of pregnancy marks the final and most transformative phase before childbirth. From physical changes to emotional shifts, understanding what to expect in the 3rd trimester of pregnancy helps parents prepare confidently for labour, recovery, and newborn care. This guide covers symptoms, exercises, diet, precautions, and practical tips to help you navigate the last leg of pregnancy smoothly.

• What is the 3rd Trimester of Pregnancy?
• What to Expect in the 3rd Trimester of Pregnancy?
• What Are the Common Symptoms of Pregnancy in the 3rd Trimester?
• How Does Your Baby Grow in the Third Trimester?
• Is Exercise Safe in the Third Trimester of Pregnancy?
• Which Third Trimester Exercises Are Safe?
• What Is the Ideal 3rd Trimester Pregnancy Diet?
• What Precautions Should Be Taken in the 3rd Trimester of Pregnancy?
• When Should You Call Your Doctor Immediately?
• How Can You Prepare for Birth and Postpartum?
• Key Takeaways
• FAQs
• Message from SuperBottoms
• References
  

What Is the 3rd Trimester of Pregnancy?

The 3rd trimester pregnancy phase begins at week 28 and lasts until delivery, typically around week 40. During this period, your baby grows rapidly, and your body prepares intensively for labour.

Physically and emotionally, this trimester can feel demanding, but with the right information, diet, movement, and support systems, it can also be empowering.

What to Expect in the 3rd Trimester of Pregnancy?

In the third trimester of pregnancy, you may notice increased fatigue, stronger fetal movements, and frequent doctor visits. Braxton Hicks contractions, sleep disturbances, and emotional fluctuations are common.

This phase is also when most parents begin final preparations—hospital bags, nursery setup, and newborn essentials like cloth diapers, langots, swaddle wraps, and water-based wet wipes.

What Are the Common Symptoms of Pregnancy in the 3rd Trimester?

The symptoms of pregnancy 3rd trimester vary from person to person but often include:

Physical Symptoms

• Back pain and pelvic pressure
• Swollen feet and hands
• Shortness of breath
• Frequent urination
• Heartburn and indigestion

Emotional Symptoms

• Anxiety about labour
• Mood swings
• Nesting instinct

These 3rd trimester of pregnancy symptoms are usually normal, but sudden or severe discomfort should always be discussed with your doctor.

How Does Your Baby Grow in the Third Trimester?

During the third trimester, your baby gains weight rapidly, develops lungs, and practices movements like sucking and blinking.

Is Exercise Safe in the Third Trimester of Pregnancy?

Yes, third trimester exercise is generally safe when approved by your healthcare provider. Gentle movements improve circulation, reduce stiffness, and may help with labour endurance.

Avoid high-impact activities or anything that risks falling or abdominal strain.

Which Third Trimester Exercises Are Safe?

Here are some safe third-trimester exercises:

1. Walking

A simple way to stay active and improve stamina.

2. Prenatal Yoga

Helps with flexibility, breathing, and relaxation.

3. Pelvic Floor Exercises (Kegels)

Strengthens muscles needed for labour and recovery.

4. Squats (With Support)

May help open the pelvis and prepare for delivery.

Always listen to your body and stop if you feel dizzy or uncomfortable.

What Is the Ideal 3rd Trimester Pregnancy Diet?

A balanced 3rd trimester pregnancy diet supports the baby’s growth and your energy levels.

Foods to Include

• Protein-rich foods (dal, eggs, dairy)
• Iron-rich greens
• Calcium sources
• Omega-3 fatty acids
• Plenty of water

Foods to Limit

• Excess sugar
• Fried foods
• Excess caffeine

Proper nutrition can also help manage common discomforts like constipation and fatigue.

What Precautions Should Be Taken in the 3rd Trimester of Pregnancy?

Following 3rd trimester of pregnancy, precautions can prevent complications:

• Avoid heavy lifting
• Sleep on your side (preferably left)
• Stay hydrated
• Attend all prenatal appointments
• Avoid self-medication

These precautions support both maternal comfort and fetal safety.

When Should You Call Your Doctor Immediately?

Seek medical help if you experience:

• Vaginal bleeding
• Severe headache or blurred vision
• Reduced fetal movement
• Sudden swelling of the face or hands
• Signs of labour before 37 weeks

Prompt care can prevent serious complications.

How Can You Prepare for Birth and Postpartum?

The 3rd trimester pregnancy period is ideal for preparing for postpartum recovery and newborn care. Stocking up on essentials early can ease the transition.

Parents can prepare in advance with SuperBottoms newborn cloth diapers, baby langots, reusable wipes, and baby care kits—trusted by Indian parents for comfort and sustainability.

The third trimester of pregnancy is a time of anticipation, preparation, and transformation. By understanding symptoms, following safe exercises, maintaining a balanced diet, and taking necessary precautions, you can approach childbirth with confidence and calm.

Key Takeaways

1. The 3rd trimester of pregnancy brings rapid baby growth and noticeable body changes.
2. Safe exercise and proper nutrition support comfort and labour readiness.
3. Early preparation for newborn care reduces stress after delivery.

FAQs

1. What are the most common symptoms of pregnancy in the 3rd trimester?

Back pain, swelling, fatigue, and frequent urination are common.

2. Is third trimester exercise safe every day?

Yes, light exercises like walking or prenatal yoga are safe if approved by your doctor.

3. What should I eat in a 3rd trimester pregnancy diet?

Focus on protein, iron, calcium, and hydration.

4. How much weight does the baby gain in the third trimester?

Babies gain around 200–250 grams per week during this phase.

5. What precautions are most important in the 3rd trimester of pregnancy?

Avoid strain, stay hydrated, and attend regular check-ups.

6. What to expect emotionally in the 3rd trimester of pregnancy?

Mood swings and anxiety about labour are normal.

7. Which products should I prepare before delivery?

Newborn diapers, wipes, clothing, and feeding essentials.

8. Any recommended baby care products for new parents?

SuperBottoms offers reusable cloth diapers, gentle wipes, and newborn care essentials designed for sensitive baby skin and stress-free parenting.

Message from SuperBottoms

Hi there, new parents! SuperBottoms brings you doctor-recommended cloth diapers — the best rash-free diapering solution for your baby’s sensitive and delicate skin. Unlike disposable diapers loaded with chemicals, our newborn cloth diapers, when used and washed properly, can help eliminate the risk of diaper rashes. SuperBottoms offers a wide range of safe, skin-friendly essentials for the whole family — including Reusable Cloth Diapers, Diaper Pants, DryFeel langots for diaper-free time, Padded Underwear for potty training, SuperSoft Underwear for everyday comfort, Joggers for playful days, and Period Underwear for women. Not just for everyday use, SuperBottoms products also make the best gifting choice for babies — thoughtful, eco-friendly, practical, and loved by parents. Now available on Amazon, Myntra, Flipkart, FirstCry, Zepto, Swiggy and Blinkit

References

1. Your third trimester guide
2. The Third Trimester of Pregnancy