3 Biggest Myths About Exercise During Pregnancy (and the Truth)

There is a lot of misinformation out there about fitness during pregnancy. And let’s be honest, it can be overwhelming. No matter where you are in your pregnancy journey, the best thing you can do for yourself is to listen to your body and before you start or continue your fitness journey, consult your doctor. 

Research has evolved (thank goodness) surrounding fitness and pregnancy. Moving and strengthening the body during this huge time of change benefits not only the pregnant person, but the baby as well. It helps the pregnant person maximize daily function and minimize the risk of injury. Fitness during pregnancy can also help reduce medical attention during labor.

Let’s discuss three myths about fitness during pregnancy:

MYTH #1) If you didn’t exercise before pregnancy, you shouldn’t start something new during pregnancy.

I am not saying you should start up playing a contact sport, but if movement hasn’t been a consistent part of your life, it’s incredibly helpful and healthy for baby and parent-to-be to add in something like weight training. Training in a functional way helps support the body as it goes through the immense amount of change throughout pregnancy and delivery, as well as helps with the daily activities that parents do. Consult your doctor before engaging in something new and if you’re unsure of where to start, ask for help. Finding a professional who specializes in pre/post-natal fitness is key so that you are in the hands of someone who can guide you through the different stages of pregnancy and beyond.

MYTH #2) It is not safe to do abdominal exercises during pregnancy.

Working the core is incredibly important during pregnancy. Strengthening the core helps support the pelvic floor, stabilize the pelvis and spine, and supports the body with postural changes. Strengthening the core does not mean doing crunches. There are so many smart and challenging ways to move the core in a safe way - 360 breathing (diaphragmatic breathing), standing abdominal exercises and movements in quadruped (hands and knees) create strength and stability in the core.  In the second and third trimesters, there are modifications to make exercises safe for pregnant bodies and help minimize diastasis rectus (separation of the abdominals).

MYTH #3) Pregnant people must keep their heart rate below 140.

Cardio is so important.  It prepares the pregnant person and baby for labor and delivery. A great rule of thumb is the talk test. You want to be able to perform moves that still enable you to talk. Consistently gasping for air and being unable to speak, means that your heart rate is too high. Cardio during pregnancy helps with rapid growth of the placenta and helps reduce heart defects in newborns. Doing exercises that support the pelvic floor and core will help with the longevity of cardio throughout pregnancy. Cardio movements like cycling and running are great to do as long as they feel good and supported.

The fitness industry is evolving and if at any point this feels overwhelming, listen to your body and ask a professional. You are not alone on this journey, and creating a fitness routine can be fun and beneficial to you and the baby. Pregnant bodies are powerful and can do a lot. The movement you do during exercise will benefit you and baby greatly during labor and postpartum as well.

If we can support your fitness journey in any way or if you have follow-up questions about any of these myths, just respond to this email and we'd be happy to help! 

We can't wait to see you on the mat! 🤸