During your third trimester, it is safe to exercise as long as you are not at risk of delivering a preterm baby. If you usually do moderate or high-impact exercise, discuss if you can continue as usual with your doctor or midwife. Try prenatal yoga, brisk walking, along with abdominal and back exercises. Since you can’t do crunches on your back, do standing pelvic tilts. This late in pregnancy, you should avoid lifting heavy weights. And as always, stop if you feel dizzy or lightheaded. [3] X Research source If you are tired, try short bursts of exercise instead of one long exercise. [4] X Research source Exercise helps keep your heart, lungs, and muscles healthy, and ensures you get plenty of oxygen to your brain and other organs. If you will be exercising at an altitude, be aware that acute mountain sickness (AMT) is a risk. Give yourself time to get used to the altitude if you travel to a location that is above 2500 meters. Wait two or three days before doing any moderate exercise. Resistance exercises are safe, but use light weights and complete a large number of repetitions (e. g. 15-20 repetitions). [5] X Research source

When walking, keep it slow. You don’t want to raise your heart rate so you huff and puff. Only engage in a light walk. Try for at least a 30 minute walk every day. [7] X Research source

Work on creating upper body strength while pregnant. Do bicep curls, tricep extensions, and shoulder presses. It’ll help you when you’re lifting your baby later.

Splashing your body with cool water refreshes instantly, which can help boost your energy levels. [10] X Research source

Just be aware that some activities may require special adjustments to keep you and your baby safe. If you are not sure if an exercise is okay, talk to your doctor to be sure. [12] X Research source

Some studios and gyms offer classes specifically for pregnant women. [13] X Research source

Make sure you don’t do too much jumping, leaping, or spinning.

To lower your chances of waking up in the night to urinate, stop drinking fluids 2-3 hours before bed. [17] X Research source Don’t eat before bed to help reduce heartburn. Stretch before bedtime to help with leg cramps. [18] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

A daily nap can be especially helpful during the first trimester because you are likely to be fatigued on most days.

You can also purchase a body pillow to help support your body while sleeping on your side.

Try meditation. Close your eyes and clear your mind of all other thoughts. Focus just on a single image or thought for a few minutes a day. Practice deep breathing. Take deep breaths for 2 minutes. This can help calm you and restore your energy. Talk to your doctor if you are having a hard time managing your stress. [25] X Trustworthy Source March of Dimes Nonprofit organization devoted to improving the lives of mothers and babies. Go to source

In addition to breakfast, lunch, and dinner, have at least 2 substantial healthy and nutritious snacks throughout the day to keep your energy up. [27] X Research source

milk, cheese, yogurt, and other dairy products eggs lean meats, such as chicken and fish tofu or soy, like edamame beans or lentils quinoa hummus nuts and seeds[28] X Research source

oatmeal fresh or dried fruit (with no added sugar) fresh vegetables whole grain bread, crackers, and cereal baked potatoes with skin beans and peas[29] X Research source

hummus iron-rich cereals dried fruit (with no added sugar) spinach, kale, and other dark leafy greens soy products lean red meat beans[30] X Research source

Pumpkin is a great source of vitamin A. Yogurt provides calcium and vitamin D. Make sure to get yogurt without artificial ingredients, preservatives, and added sugars. [31] X Research source Broccoli and carrots are great sources of beta carotene, and broccoli, citrus, and berries are a tasty way to get vitamin C. Blueberries, blackberries, and strawberries provide important antioxidants, along with other essential vitamins. B6 is an important nutrient found in chicken, sweet potatoes, and bananas.

bananas pumpkin peaches kiwis potatoes leafy greens[32] X Research source

A handful of nuts, like almonds, hazelnuts, or cashews, can help you get your daily dosage. Bran cereal, or any whole grains, can provide magnesium. Fish is a good source of magnesium. Try halibut. [33] X Research source

If you need a sweet fix, try fruit, dark chocolate, or granola.

Dehydration can lead to fatigue and other health problems. Conversely, getting enough water will help you retain stamina and energy. [36] X Research source

However, if you are finding yourself having trouble sleeping, try to stay away from coffee, soda, and tea. Caffeine is a stimulant that can interfere with your sleep. Don’t drink caffeine too late in the day. [39] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source Caffeine can stay in the system for many hours and interfere with sleep.

Many of symptoms of anemia are also common symptoms of a normal pregnancy such as fatigue, shortness of breath, and trouble concentrating. Ask your doctor to do a blood test to see if your fatigue is due to anemia. [42] X Research source