Every pregnant woman has had the experience of someone offering (usually unsolicited) advice about their fitness routine. Although a lot of advice isn’t grounded in science and doesn’t reflect the vast amount of research findings showing the safety of prenatal exercise, it still can be disconcerting to hear.
Let’s break down some of the most common prenatal exercise misconceptions and provide you with medically-based responses that can ease your mind and enlighten the not so helpful advice giver!
- Keep your exercise heart rate below 140 bpm.
This advice hasn’t been in use since 1994, when the American College of Obstetricians and Gynecologists dropped it from their guidelines. Research has shown that training heart rate isn’t the best way to monitor exertion during pregnancy because of the significant cardiovascular changes that occur. ACOG now advises that pregnant women keep their exercise intensity at a level that feels moderate to somewhat hard. A simple method for knowing you’re not working out so hard: keep your intensity at a level that feels challenging, but not so hard that you can’t carry on a conversation while exercising.
- Running during pregnancy is not safe.
Many pregnant women can comfortably continue or even start a running program during pregnancy. The caveat is to pay close attention to how your body feels, drop your pace or the length of the run if you start to feel it’s becoming too difficult. It’s also a good idea to invest in a new pair of running shoes, as pregnancy can make your feet swell and even lengthen as a result of hormonal changes. Makes sure your shoes fit properly and think about swapping out the liners for a more cushioning gel liner. As your pregnancy progresses, you may notice that your round ligaments (they support your uterus) can become painful with weight-bearing exercise. Try wearing a pregnancy support belt while running to ease the tension on your round ligaments and keep your runs comfortable. Compression socks and shorts can also help with swelling and pain.
- It’s dangerous to lift weights during pregnancy.
There’s no research that has shown that strength training during a healthy pregnancy is dangerous. Of course, you’ll need to modify your routine as pregnancy progresses (such as avoiding laying flat on your back during a lift after the first trimester) and reduce your weight level or resistance if a lift becomes uncomfortable or causes pain. Never hold your breath and bearing down as you lift —always exhale with the lift and inhale as you return to start position. Maintaining or even building strength during pregnancy will prepare your body for all the lifting required once your baby arrives, and helps avoid injury.
- Avoid all abdominal exercises while pregnant.
As your belly grows during pregnancy, it becomes more difficult to perform a traditional “sit-up” type exercises. In reality, sit-ups aren’t very effective for strengthening abdominal muscles when pregnant. The key to effective prenatal ab exercises is to focus on exercises that work your transverse abdominal muscle, which plays a big role in abdominal support. Also, after your first trimester, avoid lying flat on your back for more than 5 minutes while doing ab exercises. The weight of your growing baby can reduce blood flow and cause you to feel lightheaded or dizzy if you are flat on your back. Instead, modify the exercise by using a wedge or pillows to raise your upper body. If you are laying on your back and get dizzy, immediately roll to your left side. This helps to take the weight of the uterus and baby off the major blood vessels in your tummy.
Keeping your abs strong will help provide support for your back and reduce low-back pain and help speed your postpartum recovery.
- Don’t start an exercise routine during pregnancy.
If you haven’t been exercising pre-pregnancy, then starting once you are pregnant is a great way to gain the benefits prenatal fitness provides for you and your baby. Apps such as this one are a great way to have a “virtual trainer” to help you make sure that your exercise program is safe and effective. Daily walks are also a great place to start. Always check with your healthcare provider before starting any fitness routine, and if you have any concerns, follow up with your provider about them.
The healthy habits you start during your pregnancy will pay off during and after your baby is born, and hopefully encourage you and your family to make fitness part of your lifestyle.
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