8 Pregnancy Exercise Myths Debunked

There can be a lot of overwhelming information regarding staying active and exercising during pregnancy.  Your friends and family may tell you something that differs from what your provider says. Many people are still following the old American College of Gynecology (ACOG (http://www.acog.org/Patients/FAQs/Exercise-During-Pregnancy) guidelines for exercise during pregnancy, when these guidelines have been revised. Or are they making suggestions when there is no evidence to support the action because they don't know what else to do? Even for me, being in the fitness world, I felt unsure and needed to research this topic because there is so much misinformation…

I'm here to walk you through some common myths about exercising during pregnancy to reassure you about what is safe. You always want to discuss your current health status with your OB or midwife before starting a new exercise regimen to make sure you don't have any conditions that make certain exercises during pregnancy unsafe.

So let's dive into some common myths about exercising while pregnant…

Myth: If you didn't exercise before, you shouldn't start now.

Fact: Pregnancy is actually an excellent time to start a fitness routine under medical supervision. Public health guidelines recommend 150 minutes of moderate exercise per week, and it's never too late to begin moving safely. There are SO many options for exercise out there too. Visit my YouTube Channel or video library for some examples of safe workouts while pregnant.

Myth: Do not let your heart rate go above 140 beats per minute (bpm).

Fact: Using heart rate as a limit for exercise exertion is not always an accurate measurement. One way to test your exertion is to use the "talk test". As long as you can carry on a conversation while you are exercising, you are likely not overexerting yourself.

Myth: You shouldn't lie on your back and you should never twist.

Fact: If, however, you are being supervised by a professional during your workouts and you are accustomed to these exercises, it may be OK, and during certain times of the pregnancy as the body adapts and adjusts to a growing belly. There are many modifications close to being fully in on your back and with rotation that can align with your pregnancy. If it doesn't feel good, then now is the time to change it up.

Myth: You must avoid all core and abdominal exercises.

Fact: While traditional crunches may need to be modified or avoided, many core-strengthening exercises are safe and beneficial during pregnancy, as long as they are done correctly and modified as needed.

Myth: Lifting weights is detrimental and you should only do low-impact exercises like walking.

Fact: While low-impact activities are great, moderate-intensity exercises like running, indoor cycling, and strength training are also generally safe if you were doing them before pregnancy. Listen to your body and ensure you can hold a conversation while exercising. While you likely won't be using your max weight, using some weight is good. Just be sure you never strain while lifting. Your sets, reps, and planning of certain exercises could change, but you can still get that work in!

Myth: Exercise will make you more exhausted.

Fact: The opposite is often true. Exercise can improve stamina and energy levels by increasing metabolism and endorphins, and it can lead to faster recovery after birth. 

Myth: Exercise is unsafe or can cause miscarriage.

Fact: Moderate exercise is safe and recommended for most healthy pregnancies. The American College of Obstetricians and Gynecologists (ACOG) (https://www.acog.org/womens-health/faqs/exercise-during-pregnancy) states that physical activity does not increase the risk of miscarriage or early delivery in healthy mothers.

Myth: You can do whatever you want.

Fact: Yes, you can exercise while pregnant. But you want to make sure whatever you are doing has been vetted and will not push you more than you need to.

The most important thing to understand is to listen to your body first and foremost. Your body is your best teacher if you simply listen to it. Everyone is different and I'm here to reassure that you CAN workout and can keep up with your goals (adjusting might be needed but in most cases you can keep doing what you're doing).

If you're feeling good and not experiencing any discomfort, pain or strain and your medical professional allows the activity, go for it MAMA!