At 29 weeks pregnant, you're now about two weeks into your third trimester with just 11 weeks to go! Your baby is about the size of a cauliflower or butternut squash (39 cm, 1.1 kg), with the protective vernix layer starting to disappear as baby prepares for birth. This is a great time to start pelvic floor exercises, monitor baby's movement patterns, and prepare your body for labor.
Your Baby at 29 Weeks
Watch: Iron is most important fuel for 🧠 growth. You need to include iron rich food in your babies diet.
Size and Development
Measurement
Details
**Length**
About 39 cm (15.3 inches)
**Weight**
Approximately 1.1 kg (2.4 pounds)
**Size comparison**
Like a cauliflower or butternut squash
Baby's Development This Week
Vernix Disappearing:
The white, greasy protective coating is reducing
Baby's skin is thickening
Still some may be present at birth
Body temperature regulation improving
Space Getting Tight:
Less room for somersaults
More jabs and pokes than flutters
Movement patterns becoming defined
Time to track baby's movement pattern
Preparing for Arrival:
All major development complete
Focus now on weight gain
Fat layers filling in
About 11 weeks until due date
Physical Features:
Skin less wrinkled
More baby fat
Features more defined
Ready to gain weight rapidly
What's Happening to Your Body
Common Symptoms at 29 Weeks
Symptom
Why It Happens
What Helps
Breathlessness
Baby crowding lungs
Rest, good posture
Frequent urination
Pressure on bladder
Double voiding technique
Leg cramps
Pressure, circulation changes
Stretch before bed, hydration
Backache
Weight and posture changes
Massage, straight sitting, prenatal yoga
Varicose veins
Increased blood volume
Movement, compression stockings
Heartburn
Uterus pushing stomach
Small frequent meals
Balance issues
Center of gravity shifted
Move slowly, hold railings
Other Symptoms You May Experience
Swollen and bleeding gums
Round ligament pain (sides of belly)
Hemorrhoids
Headaches
Feeling hot
Dizziness
Swollen hands and feet
Urinary infections
Vaginal discharge
Chloasma (pregnancy mask)
Greasier skin
Thicker, shinier hair
Managing Varicose Veins
Why They Happen:
Increased blood volume
Pressure on leg veins
Hormonal changes
What Helps:
Drink plenty of water
Gentle daily exercise
Avoid standing for long periods
Elevate legs when resting
Wear compression stockings if advised
Avoid crossing legs when sitting
Step-by-Step Guide for Week 29
Step 1: Track Baby's Movement Pattern
Why It Matters: Each baby has their own pattern - knowing it helps identify concerns early
How to Do It:
Note when baby is usually active (morning? evening? after meals?)
Observe the type of movements (kicks, rolls, hiccups)
Notice quiet periods too
Keep a mental note of normal pattern
When to Worry:
Significant decrease from baby's normal
No movement for extended period
Pattern seems very different
Trust your instincts - always call if concerned
Step 2: Start Pelvic Floor Exercises (Kegel)
Why They Matter:
Strengthen muscles that support bladder, bowel, and uterus
Prevent leakage when laughing, sneezing, or coughing
Help with labor and recovery
Reduce risk of prolapse
How to Do Them:
Identify the right muscles (those you use to stop urine flow)
Squeeze and hold for 5-10 seconds
Release and rest for 5-10 seconds
Repeat 10-15 times
Do 3 sets per day
Tips:
Can do anywhere, anytime
Don't hold breath
Don't squeeze other muscles
Be consistent for results
Step 3: Talk to Your Employer
Your Maternity Rights:
Request workplace risk assessment
No heavy lifting
Allowed extra breaks
Somewhere to sit when needed
Time off for prenatal appointments
Start Planning:
Maternity leave dates
Handover of work
Communication plan
Return to work considerations
Step 4: Focus on Third Trimester Nutrition
Key Nutrients Now:
Nutrient
Why Needed
Indian Sources
Protein
Baby's growth
Dal, paneer, eggs, milk
Calcium
Baby's bones
Milk, curd, ragi, til
Iron
Blood supply
Palak, dates, pomegranate
Vitamin C
Immunity, iron absorption
Amla, oranges, lemon
Vitamin D
Bone health
Sunlight, fortified foods
Daily Diet Tips:
Eat small, frequent meals (helps heartburn)
Stay well hydrated
Include protein at each meal
Continue prenatal vitamins
Avoid processed and junk food
Step 5: Healthy Lifestyle Choices
Exercise:
Aim for 150 minutes weekly
Start with 10-minute walks
Swimming is excellent
Prenatal yoga for flexibility
Avoid lying flat on back for exercises
Things to Avoid/Limit:
Smoking (most important to quit)
Alcohol (completely avoid)
Excessive caffeine (limit to 1-2 cups tea/coffee)
Raw or undercooked foods
Step 6: Research Cord Blood Banking
What Is It?
Collecting blood from umbilical cord after birth
Rich in stem cells
Can treat certain cancers and diseases
Options:
Private banking (paid storage for your family)
Public donation (available to anyone who needs it)
Things to Consider:
Start research and planning now
Not everyone chooses to bank
Discuss with your doctor
Understand costs and benefits
Tips for Success
Know your baby's movement pattern - Very important from now on
Do pelvic floor exercises daily - Helps now and after delivery
Stay active - Gentle movement helps many symptoms
Eat small, frequent meals - Reduces heartburn and bloating
Stay hydrated - Helps leg cramps and constipation
Rest when needed - Third trimester is tiring
Start nesting - Prepare baby's space at home
Common Mistakes to Avoid
Ignoring movement changes - Always report concerns
Skipping exercise - Movement helps even when tired
Large meals - Worsen heartburn and discomfort
Standing for long periods - Increases swelling and fatigue
Not doing pelvic floor exercises - Important to start now
Consuming too much caffeine - Can affect sleep and hydration
Ignoring back pain - Seek relief, don't just suffer
When to Seek Help
Contact Doctor Immediately If:
Decreased or changed baby movements
Vaginal bleeding
Leaking fluid
Regular painful contractions
Severe headache
Vision changes
Severe swelling (especially face/hands)
Fever
Burning urination (UTI signs)
Schedule Appointment For:
Questions about maternity leave
Concerns about weight gain
Persistent symptoms bothering you
Birth plan discussions
Cord blood banking information
Frequently Asked Questions
Q: 29 weeks mein baby ki movement kaise honi chahiye?
A: By now baby is running out of space, so you'll feel more jabs and pokes than big movements. What matters most is YOUR baby's normal pattern. Some babies are very active, some less so. If movement suddenly decreases or pattern changes significantly, contact your doctor.
A: You can start anytime in pregnancy, but 29 weeks is a great time! These exercises strengthen muscles that support bladder and bowel. Do 10-15 squeezes, 3 times daily. They help prevent leakage during and after pregnancy and aid in labor recovery.
Q: Varicose veins ho gayi hain - kya karun?
A: Varicose veins are common in pregnancy due to increased blood volume. Walk daily, avoid standing for long, elevate legs when resting, drink plenty of water, and consider compression stockings. They usually improve after delivery but may not fully disappear.
Q: Third trimester mein kitni exercise safe hai?
A: WHO recommends 150 minutes per week of moderate exercise. Walking, swimming, and prenatal yoga are excellent. Avoid lying flat on back, contact sports, and anything with fall risk. Listen to your body - if something feels wrong, stop. Check with doctor if unsure.
Q: Cord blood banking zaruri hai kya?
A: It's a personal choice, not a necessity. Cord blood contains stem cells that can treat certain diseases. You can bank privately (expensive, for your family) or donate publicly (free, helps others). Research the options and discuss with your doctor to make an informed decision.
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This article was reviewed by a healthcare provider. At 29 weeks, your baby is preparing for arrival - enjoy these final weeks of pregnancy!
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