In this article, we will debunk the biggest 6 Exercises During Pregnancy myths so that you can assure your and your baby’s health.
When it comes to pregnancy it is crucial that as a mother you take the right and informed decisions as even a small wrong decision may lead to severe health issues. This is why we have written this article after talking to the pre-natal experts.
Thus, it is ensured that all the statements we make are backed by expert advice on the matter.
So, let’s get started and go through the 13 exercises during pregnancy myths you must be aware of.
Myth#1 – Exercising Can Cause Premature Labor
After studies were conducted on 2059 healthy weight and 1502 overweight/obese pregnant women who were performing exercises (Source), the following was found:
- Exercising reduced the risk of preterm birth
- Exercising while pregnant has no effect on gestational age at delivery
- Exercise in overweight pregnant women results in higher rates of vaginal delivery
Thus, it can be concluded that exercising doesn’t cause premature labor.
Myth#2 – You Should Not Do Abdominal Exercises Specifically
Strengthening your abdominals and whole core, including your pelvic floor, is important not just throughout pregnancy, but also during labor, delivery, and recovery. Abdominal workouts also aid with posture support, which will benefit you both during and after your pregnancy.
So, you can do abs exercises while pregnant. Your body will tell you what ab exercises you can and can’t do. As your belly grows, traditional moves like sit-ups and planks will become difficult and that’s when you can move to different variations.
Myth#3 – Miscarriage is Increased By Exercising
Miscarriage occurs in 25% of early pregnancies. According to research, there is no link between low to moderate-intensity exercise and miscarriage. Physical fitness appears to be a protective feature of established pregnancies and is not significantly linked to the risk of early miscarriage, according to studies.
Also, don’t worry about your baby being shaken around while exercising as your baby is safe in your womb.
Myth#4 – Heart Rate Should Remain Below 140 BPM
It is deemed safe to raise your heart rate above 140 beats per minute during exercise sessions lasting less than 30 minutes. In fact, if you have a healthy pregnancy with no difficulties, the United States Department of Health and Human Services advises at least 150 minutes of moderate-intensity aerobic activity every week—without regard to heart rate. Although you should never work to the point of exhaustion or overheating.
Myth#5 – No New Exercises Should Be Tried Out During Pregnancy
You may have been told to just keep doing what you were doing and not start any new exercises during pregnancy.
If you were not exercising prior to getting pregnant, continuing inactive might raise your risk of back discomfort, and excessive weight gain, and make it more difficult to recover afterward. Starting a fitness routine during pregnancy is, fortunately, safe as long as you don’t have any difficulties and have been cleared by your doctor.
Begin with mild exercises like walking, prenatal yoga, and bodyweight strength training. Search for prenatal exercise classes supervised by a prenatal fitness instructor—a terrific opportunity to meet other moms-to-be!
Myth#6 – Exercising Can Cause Umbilical Cord to Get Tangled
Even if you are restricted to your bed, the chord can get knotted and twisted during pregnancy. This is due to an active baby, not your fitness routine. The reason for a knot can be the following(Source) :
- Two babies share one sac (identical twins)
- Not enough amniotic fluid inside your uterus
- A longer-than-usual umbilical cord
- Baby is smaller than average, allowing more room to move around