From the moment you announce you’re pregnant, you’re bombarded with advice regarding what you should and shouldn’t do during your pregnancy, especially as it relates to fitness.
Exercise recommendations have changed throughout the years, but according to the American College of Obstetricians and Gynecologists (ACOG), physical activity can be incredibly beneficial for women with uncomplicated pregnancies and lead to better outcomes for both mom and baby. Yet many women worry about exerting themselves during pregnancy and feel pressured to stop working out because they don’t know what’s best for them or their baby.
You’ve likely heard at least one of the following myths before—I certainly have in my decade of experience as an occupational therapist and personal trainer specializing in prenatal and postpartum exercise. Learn the truth so you can stop worrying and start exercising safely throughout the remainder of your pregnancy.
Myth #1: You can only continue the exercise regimen you were doing before pregnancy.
The Truth
When it comes to exercise during pregnancy, many healthcare professionals will tell you to “just keep doing what you’re doing” or “listen to your body.” Pretty vague, and not extremely helpful.
If you weren’t exercising before becoming pregnant, remaining sedentary can lead to an increased risk for back pain, excessive weight gain and make it harder to recover postpartum. Fortunately, starting an exercise program during pregnancy is safe as long as you don’t have complications and have been cleared by your doctor.
It’s best to begin with gentle activities, such as walking, prenatal yoga and bodyweight strength training. Look for specialized classes led by a prenatal fitness instructor—a great way to make mom-to-be friends, too!
And if you participated in intense exercise before pregnancy, ACOG says it’s safe to continue these activities during pregnancy. However, it’s also recommended that you consult your obstetric care provider about whether, when and how you should adjust your physical activity based on your health and experience with pregnancy thus far.
Myth #2: You can’t work your abs during pregnancy because it will harm your baby.
The Truth
Many women are scared of exercising their abdominals during pregnancy, as they believe it can cause diastasis recti (abdominal separation) and wreak havoc on their pelvic floor.
Although some exercises are not appropriate during pregnancy, many core movements are beneficial and can help prepare you for an easier delivery and faster postpartum recovery. Working on deep breathing, incorporating exercises that target the transverse abdominis and practicing movements that help strengthen the core and pelvic floor can be greatly beneficial when done with proper form.
“Core work is important to incorporate in one’s prenatal fitness program, and it’s important to adapt core work to fit your needs and physical abilities as they change throughout trimesters,” says Christine Pieton, a licensed physical therapist and pilates instructor who specializes in orthopedic, sport-specific, and female pelvic floor conditions in Santa Barbara, California.
It’s best to limit time spent lying on your back (for core exercises or otherwise) during the second and third trimester, but short periods are okay as long as you aren’t experiencing any dizziness or other adverse effects.
Myth #3 You must keep your heart rate under 140 beats per minute during pregnancy.
The Truth
ACOG introduced this idea in its first-ever guidelines on exercising during pregnancy in 1985, but it was revised in 1994—and with good reason. Getting your blood pumping during pregnancy can be quite beneficial, strengthening your heart and blood vessels, decreasing your risk of gestational diabetes, reducing back pain and more.
Although you should never work to the point of exhaustion or overheating, elevating your heart rate above 140 beats per minute during exercise sessions of less than 30 minutes is considered safe. In fact, if you have a healthy pregnancy with no complications, the U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity aerobic activity a week—without any heart rate limitations.
When it comes to aerobic exercise during pregnancy, increase your intensity gradually. Pay attention to your breathing patterns and allow yourself ample time to cool down after each workout. Taking frequent rest breaks and avoiding movements that leave you breathless is recommended.
It’s also best to spread your exercise out throughout the week and be mindful of how hard you’re pushing yourself during each session. Perform the “talk test” during your workout—if you can’t talk comfortably due to shortness of breath, you’re probably pushing yourself too hard.
Myth #4 You can’t do high-impact exercise like running.
The Truth
Here’s another blanket statement that simply isn’t true. If you were a regular runner (or enjoyed high-impact exercise that involved jumping) well before your pregnancy, it’s now deemed acceptable to continue doing so throughout your prenatal period.
However, it’s important to listen to your body and pay attention to its cues, such as hip or back pain, incontinence or feelings of “heaviness” or pressure on your pelvic floor post-workout. If you’re experiencing any of these conditions, alter your activity.
Many factors go into choosing the right exercises during pregnancy. Regardless of your preferred activity, Pieton recommends making adjustments to volume, load, intensity and duration as your pregnancy progresses.
Myth #5 Exercise can cause dangerous overheating and dehydration.
The Truth
Overheating and dehydration can be stressful for a growing fetus. It’s important to avoid situations that raise your core body temperature, such as spending time in saunas or hot tubs, but short periods of exercise is acceptable, as it will not increase your core body temperature to dangerous levels.
A 2017 study in Clinical Medicine Insights: Women’s Health considered the effects of exercise on fetal heart rate and uterine contractions. The researchers found warm weather increased fetal heart rate, so it’s important to not over-exert yourself during summer months—especially during the first trimester. They also found that prolonged exercise of more than 45 minutes resulted in an elevated core maternal and fetal temperature and could cause uterine contractions in 15% to 20% of pregnant women.
Be smart during your workouts and remember to drink lots of water both before and during exercise to help prevent dehydration and keep you cool. Also, avoid humid or high-temperature environments, sticking to temperature-controlled environments instead. And it’s okay to sweat while pregnant, but excessive sweating can lead to increased dehydration and electrolyte imbalances, so back off if you find yourself getting (and staying) flushed.
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Article by: Forbes Health
Natasha Caleel Freutel - Contributor
Sabrena Jo, Ph.D. - Exercise & Sports Science / Fitness
Source: https://www.forbes.com/health/body/prenatal-fitness-myths/
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