Debunking Myths About Exercising During Pregnancy
Exercising during pregnancy has long been surrounded by myths and misconceptions. Despite growing evidence of the numerous benefits of staying active during pregnancy, many women are still hesitant to engage in physical activity due to outdated or inaccurate beliefs. In this blog, we’ll debunk some of the most common myths about exercising during pregnancy and provide evidence-based guidance for expectant mothers.
Myth 1: Exercise During Pregnancy Increases the Risk of Miscarriage
One of the most pervasive myths is that exercising during pregnancy can lead to miscarriage, particularly in the first trimester. However, research shows that moderate exercise does not increase the risk of miscarriage in a healthy pregnancy. In fact, regular physical activity is associated with improved pregnancy outcomes, including a reduced risk of gestational diabetes and preeclampsia (American College of Obstetricians and Gynaecologists, 2020). Women should always consult their healthcare provider, but in general, exercise is safe and beneficial for both mother and baby.
Myth 2: Pregnant Women Should Avoid Strength Training
Another common misconception is that strength training is too intense for pregnant women and should be avoided. On the contrary, strength training can be an essential part of a prenatal fitness routine. It helps build muscle endurance, supports the additional weight gained during pregnancy, and prepares the body for the physical demands of labor and delivery. Studies indicate that with appropriate modifications, strength training is safe and can contribute to a healthier pregnancy (Evenson et al., 2014).
Myth 3: Pregnant Women Should Keep Their Heart Rate Below 140 Beats Per Minute
For years, it was believed that pregnant women should keep their heart rate below 140 beats per minute to avoid overexertion. However, this guideline is outdated. The American College of Obstetricians and Gynecologists no longer recommends a specific heart rate limit, recognizing that each woman’s fitness level and pregnancy are unique. Instead, they encourage women to use the “talk test” to gauge exercise intensity: if you can carry on a conversation comfortably while exercising, you’re likely working at a safe intensity (Artal, 2016).
Myth 4: Exercise Will Cause Preterm Labor
Some women worry that physical activity could trigger preterm labor, particularly if they have a history of preterm birth. However, research has consistently shown that exercise does not increase the risk of preterm labor in low-risk pregnancies. In fact, regular physical activity can reduce the likelihood of certain pregnancy complications that contribute to preterm labour, such as excessive weight gain and gestational diabetes (Ruchat et al., 2018).
Myth 5: High-Impact Exercises Should Be Avoided at All Costs
While high-impact exercises like running or aerobics may need to be modified as pregnancy progresses, they are not inherently dangerous. Many women can continue high-impact activities well into their pregnancy if they were already accustomed to them before becoming pregnant. The key is to listen to your body, make adjustments as needed, and consult with your healthcare provider about any concerns. For women who find high-impact activities uncomfortable, low-impact alternatives like swimming or prenatal yoga can be equally beneficial (Bø et al., 2016).
Myth 6: Pregnant Women Should Only Focus on Gentle Activities Like Walking or Yoga
While walking and yoga are excellent forms of exercise during pregnancy, they are not the only options. Pregnant women can engage in a wide range of activities, including swimming, cycling, strength training, and even running, depending on their fitness level and medical history. The most important factor is that the exercise is enjoyable, safe, and tailored to the individual’s needs. A balanced fitness routine that includes cardiovascular, strength, and flexibility exercises is ideal for supporting a healthy pregnancy (Davenport et al., 2019).
Conclusion
It’s time to move past the myths and embrace the truth about exercising during pregnancy. Staying active while pregnant offers numerous benefits for both mother and baby, from reducing the risk of complications to improving mental health and preparing the body for childbirth. By understanding the facts and consulting with healthcare providers, expectant mothers can create a safe and effective exercise plan that supports their well-being throughout pregnancy.
References
American College of Obstetricians and Gynaecologists. (2020). “Physical Activity and Exercise During Pregnancy and the Postpartum Period.” ACOG Committee Opinion No. 804.
Artal, R. (2016). “Exercise during pregnancy: Safe and beneficial for most.” The Physician and Sports medicine, 44(1), 48-52.
Evenson, K. R., Barakat, R., Brown, W. J., et al. (2014). “Guidelines for physical activity during pregnancy: comparisons from around the world.” American Journal of Lifestyle Medicine, 8(2), 102-121.
Ruchat, S. M., Davenport, M. H., Giroux, I., et al. (2018). “Impact of physical activity and exercise on maternal health outcomes during pregnancy: an overview of systematic reviews.” Medicine & Science in Sports & Exercise, 50(6), 1237-1243.
Bø, K., Artal, R., Barakat, R., et al. (2016). “Exercise and pregnancy in recreational and elite athletes: 2016 evidence summary from the IOC expert group meeting, Lausanne. Part 1 – Exercise in women planning pregnancy and those who are pregnant.” British Journal of Sports Medicine, 50(10), 571-589.
Davenport, M. H., Ruchat, S. M., Poitras, V. J., et al. (2019). “2019 Canadian guideline for physical activity throughout pregnancy.” British Journal of Sports Medicine, 53(19), 1339-1346.
