See your doctor to rule out any possible reasons to not exercise. If your doctor approves, get plenty of daily moderate exercise. It is recommended that pregnant women get at least 30 minutes of moderate exercise every day. There are no heart rate limitations on the exercise you can do. Make sure you can still talk normally while working out. If you are breathing too heavily to talk, you are probably working too hard.  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. If you are tired, try short bursts of exercise instead of one long exercise.  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). Make time each day to go for a walk. Go for a walk during your lunch break, take the dog for a walk, or set aside time to walk with a walking partner after you get home from work. Walking is important because it increases blood flow, which boosts energy.  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. Strength training while pregnant can be a great way to get safe exercise. However, you will want to use lighter weights. Your center of gravity is changing and you may have trouble supporting a lot of weight. In stead of choosing heavy weights, use light weights and do 15-20 repetitions per set. 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. Swimming is considered one of the safest exercises for pregnant women. It doesn't add extra stress to your joints or get you too heated as you work out. This is a great, refreshing way to get your blood pumping and wake your body up. Splashing your body with cool water refreshes instantly, which can help boost your energy levels. Half an hour on cardio machines at your local gym can help boost your energy levels. A stationary bike is a good, safe way to exercise. The bike supports your weight, and because it's stationary, you don't risk falling off. A stair-climber, elliptical, and treadmill also are good ways to exercise and fight fatigue. 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. There are many yoga routines geared towards pregnant women, and many of them aim to help raise energy levels. Go to a yoga class at your local gym or yoga studio. Look online or buy a DVD of pregnancy yoga routines so you can fit a half hour of yoga into your day whenever you have a spare moment. Some studios and gyms offer classes specifically for pregnant women. A good way to boost your energy, your endorphins, and your overall mood is to put on some upbeat tunes and dance. Increasing your endorphins helps reduce stress, which can cause fatigue. Make sure you don't do too much jumping, leaping, or spinning. If you are at work and just can't seem to wake up, try doing spurts of light movement. Do a few stretches and breathing exercises at your desk, take a walk around the office, or step outside for some fresh air and sunshine.
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One-sentence summary -- Exercise. Walk. Lift weights. Go swimming. Try cardio machines at the gym. Do yoga. Dance. Fight the midday slump with movement.


It is commonly advised that stretching before exercising can actually hurt you. That is the case with static stretching, or holding the muscles still in a stretched out position. Dynamic stretching, on the other hand, involves deliberate motions which gently stretch your muscles in preparation for more rigorous exercise. Performing these exercises can greatly reduce the risk of hurting yourself or developing a cramp. It is important to warm up every muscle group in your body prior to exercising. Some dynamic exercises you can do for the upper body include:  Arm circles. Extend your arms out to either side and gently rotate them in a tight, circular motion. Shoulder rolls. Stand up straight and slowly rotate your shoulders backward. Try to touch your shoulders to your ears as you do this. After a few repetitions, switch directions and move your shoulders forward. For a cardiovascular workout that involves running, jogging or hiking, it is crucial to warm up your legs. For weight training, your legs need to be prepared to do most of the heavy lifting. Here are some examples of dynamic leg exercises:  Lunges. With your hands on your hips, take one large step forward. As your foot touches the ground, drop your back knee straight down as far as you can without touching the ground. Pushing off your back foot, swing your back leg to the front, repeating the dropping motion with the other leg. Knee lifts. Instead of dropping your knee downward, lift your opposite knee up to your chest as you take a step forward. This should look like a very exaggerated march. Back muscles are extremely prone to cramping during all types of exercise if they have not been properly warmed up. There are tons of different back exercises, including:  Torso twists. Stand with your feet shoulder-width apart and your arms bent at a 90-degree angle. Gently twist your torso back and forth. This motion mobilizes your spine. Standing back bends. With your hands on your hips and feet shoulder-width apart, lean back slightly, pressing your hip bones forward. Return your upper body to the upright position, and repeat several times.
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One-sentence summary -- Prior to exercising, perform dynamic stretches. Begin by warming up your upper body. Move on to your lower body. Finally, you need to warm up your back muscles.


Tap the photo or video. Type a message, and then tap Done, enter, or tap the screen. The text is automatically added to the center of the screen. Touch the "T" in the top right corner of the screen to enable text effects. This will enlarge the text, center left, and remove the caption bar.  Tap the “T” a second time and it will align the text in the center. Tap a “T” a third time and it will revert you back to the original. Touch and drag the text to move it. Pinch the text to shrink it. Zoom the text to increase its size. Rotate your two fingers together on the text to turn the text to the angle you want. Tap the actual text. The color picker and keyboard will open. Touch the color picker to change the text color. When you're done, touch Done, enter, or tap the screen. If you want to change a single letter or word, select that letter or word, and then touch the color picker to change the color that that letter or word.
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One-sentence summary --
Add text to the photo or video. Enable text effects. Move, modify the size, and rotate the text. Change the text or text color.