Tips by Terri Turner, IFBB Figure Pro, Nutritionist and Trainer

The Benefits of Exercising During Pregnancy

Phil Pelanne - Thursday, April 04, 2013

Pregnancy is a wonderful time in a woman's life, but all good things come with a few drawbacks; fatigue, nausea, back pain, constipation, heart burn, insomnia & the inevitable weight gain to name a few.  The good thing is, an effective, safe & doctor approved exercise program combined with a nutritious diet can help combat these pregnancy symptoms! Here are a few benefits I have found from exercising during the past 32 weeks of my first pregnancy...

#1 Fight pregnancy fatigue. Just a little of blood flow really helps improve those lowered first & third trimester low energy levels! Even if its just a going for a simple walk everyday- get moving somehow and you will feel so much better! My personal exercise routine consist of two days of prenatal vinyasa yoga and weight train 4 days with 20-30 minutes low impact cardio. If I'm exhausted one day, ill just go for a short walk. This is an important time to listen to your body & take naps as needed :)

#2 Improve your sleep. Between frequent bathroom trips, pregnancy worries and just being uncomfortable, sleep can become quite difficult! However exercising consistently earlier in the day can improve sleep.

#3 Prevent constipation. Even a brisk 30 minute walk can help keep this issue away! Also adding more fiber can help- shoot for 25-35 grams daily from fruits, vegetables & whole grains.

#4 Improve your mood. Exercise triggers your brain to release endorphins, aka "happy feelings". This can come in handy to help with all those annoying pregnancy worries!

#5 Prevent gestational diabetes. The American Diabetic Association recommends exercise to help prevent gestational diabetes- especially if your at risk.

#6 Improve your babies health. Babies who are born to moms who exercise have healthier birth weights, are better able to deal with the stress of labor and delivery and recover from birth more quickly.

#7 Improve labor (supposedly) ...ill let you know how this one goes in 8 about weeks ;). While exercising during pregnancy can't guarantee a easier childbirth, moms who exercise during pregnancy tend to have shorter labors and less likely to need medical intervention during labor.

#8 Speed your postpartum recovery. If your fit during pregnancy, you will be fit after delivery! Your activity during pregnancy will definitely affect how quickly you recover after childbirth and how soon you fit back into your skinny jeans!

Also, don't forget to eat a healthy balanced diet to nourish momma and baby! Include lots of leafy greens, colorful fruits, lean proteins and grains! Visit my site and contact me if you have any questions!


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