Your last month of pregnancy can be filled with a variety of physical and emotional symptoms. While it's important to get enough rest and not push yourself too hard, doing some simple and light exercises can help relieve some of your physical discomfort and make it easier for you to fall asleep at night. Don't push yourself beyond your abilities and always check with your doctor to make sure exercise is safe and appropriate for you.
Walking
For some women, walking can be difficult or painful due to swollen ankles and legs or pain in your pelvis due to stretched ligaments. However, according to Janice Pearson in an article for the Family Support Services of Hawaii, walking can be a beneficial exercise during your last month of pregnancy, provided that you take necessary precautions. Aim to walk for at least 20 minutes to get the maximum benefits, but stop if you feel discomfort. According to Baby Center, avoid hiking trails or uneven terrain that could disrupt your balance. Walking around the block with a friend or walking on a track are safer options, as you won't be so far from home if you need assistance in case of an emergency.
Swimming
Swimming is an excellent exercise for all the stages of pregnancy, as the water keeps you buoyant and gives you a feeling of weightlessness, which can potentially relieve physical discomfort. According to National Health Services UK, swimming is one the best exercises during your last trimester of pregnancy because you don't have the risk of loosening up ligaments and joints, as with certain other types of exercise. Swimming helps improve your circulation and helps maintain muscle tone while providing a beneficial cardiovascular workout.
Yoga
Prenatal yoga is a popular choice for moms-to-be. You can find prenatal yoga classes offered at most yoga studios and community centers. According to Baby Center, yoga is a beneficial exercise for all stages of pregnancy, however, you should take some extra precautions during your last month. You may require support during standing poses, such as a chair, a partner or even the wall, since you're likely to feel a little off balance. Another benefit of yoga is that you learn specific breathing techniques that can help you relax and may even make delivery a bit easier.
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