Sleep and Exercise

*Getting our butts off the couch to do some exercise every once in a while makes us feel good because it does good things to our bodies. Exercise improves our mood, cognitive function, health, and well-being [1].*

Doing moderate-intensity aerobic exercise for at least two and a half hours each week has several benefits for you and your baby.

- It keeps your body and mind feeling good, supplying you with that needed boost of energy during the day.

- It can help relieve some of those common discomforts, like belly, breast and back pain, constipation, and gas.

- It reduces the risk of pregnancy complications, including preeclampsia, gestational diabetes, and caesarean birth (c-section) [2].

> Preeclampsia involves high blood pressure that can develop after the 20th week of pregnancy or giving birth. Sometimes there are no symptoms but many women experience swelling of the hands and feet and protein in urine. If you suspect you may have this it is important to consult your healthcare provider. Gestational diabetes can develop during pregnancy in women who do not have diabetes before pregnancy. It is caused by having too much sugar in the blood. Monitoring your blood sugar and baby, exercise, and a healthy diet can both prevent and treat gestational diabetes.

- It helps you maintain a healthy weight during pregnancy.

- It improves sleep!

Exercise can improve our sleep in several ways. Regular exercise helps us sleep for longer, fall asleep faster, and improve our quality of sleep [3].

However, the time of day and the type of exercise you engage in can negatively impact sleep. Intensive exercise three hours before bed can increase your heart rate, adrenaline, and temperature. Exercise like yoga may be more appropriate to ensure you get a good night’s rest post-workout!