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Exercise and Sleeping – What Pregnant Women Need to Know

While pregnancy might seem like the ideal period to sit back and relax, embarking on a regular exercise regimen not only helps you stay in shape but also prepares you for labor and delivery. In fact, pregnancy can be an excellent time to remain active even when you have not exercised in a while.

Equally, getting enough sleep is essential during pregnancy. Sure, you may no sleep soundly with the distended belly getting in the way. However, you can to switch to the best sleeping position to accommodate the growing girth. Below is a lowdown on what you need to know about exercise and sleeping when you’re expectant.

Why Do You Need to Exercise

To help you understand why exercising is vital, it is essential to start by looking at the benefits. During pregnancy, exercise can:

  • Reduce or prevent back pain as well as other discomforts
  • Enhance energy levels and boost your mood
  • Help keep your weight in check
  • Allow you to sleep better
  • Boost stamina and increase muscle strength

Additionally, exercising can lower the risk of gestational diabetes and high blood pressure as well as reduce the symptoms of postpartum depression. It may decrease the likelihood of your getting a bigger than usual infant (fetal macrosomia).

What Should be the Intensity of the Exercises?

Most doctors recommend at least 30 minutes of moderate exercises for pregnant women on most, if not all, days of the week.

You may take short walks if you’re beginning. Walking offers moderate aerobic conditioning without subjecting the joints to too much stress. Other ideal choices of exercise include swimming and low impact cycling as well as cycling on a stationary bike. You may opt for strength training as long as you don’t lift heavy weights.


As the size of the belly increases, it becomes difficult for a pregnant woman to sleep. Other physical symptoms that interfere with sleep include frequent urge to pee, increased heart rate and leg cramps as well as backaches.

How Should You Sleep?

To reduce discomfort during sleep, you should favor your left side. According to research, the best sleeping position during pregnancy is to lie on your left hand. This helps improve your body’s blood flow and ease the stress on your back. Also, be sure to invest in a side sleeper pillow to support your body. Visit Free Your Spine to view a variety of the best side sleeper pillows and how they can help increase comfort.

The Bottom Line

Exercise and sleeping go hand in hand during pregnancy. Even then, make sure that you get as much as rest as possible especially during the last semester. Don’t forget to watch what goes through your mouth as well.

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