When it comes to exercise during pregnancy, there is countless misinformation out there. Here at Empower, I encourage pregnant women to break down those myths and continue to stay fit throughout pregnancy. Your baby, body and mind will thank you.
Here’s a look at the top 8 common myths about exercise during pregnancy, prenatal fitness, and tips on how to stay healthy with a workout routine while pregnant.
People assume that once you’re pregnant, you’re no longer able to lift a finger, much less keep up with a healthy exercise routine. Simply put, this is untrue (and unhealthy). You are free to workout from the first through the third trimester.
Rule number one regarding prenatal fitness is whatever you were doing before pregnancy, keep doing it! The American College of Obstetrics and Gynecology (ACOG) actually encourages a moderate level of exercise while pregnant. There are a few exceptions to this rule (we will get to that later), but it’s important to maintain the level of fitness you achieved before becoming pregnant. So go ahead and continue exercising during pregnancy.
It doesn’t matter if you are an ultra-fit individual or enjoy moderate workouts you can still workout at the same intensity well into your third trimester if your body allows for it. Just be sure not to push yourself and increase your fitness level; this could endanger your baby or cause you injury. Instead, focus on maintaining your current fitness level.
Keeping fit while pregnant not only builds strength to help you through labor, but it also decreases your chances of developing pregnancy and post-pregnancy depression. Keep those endorphins flowing for both your mental and physical health with exercise during pregnancy.
If you’re not on a workout routine before pregnancy, that doesn’t mean you can’t start! The key is to start small. Begin with a 10-minute routine three to five times a week and gradually work up to 30 minutes a day.
Many articles on prenatal exercise advise mamas to avoid back exercises altogether and make yet another unnecessary sacrifice in the name of pregnancy.
It is true that the combination of your organs repositioning during pregnancy and the added weight of the baby put additional pressure on the vena cava when you lie on your back, especially during the third trimester. However, one key factor to consider is how much time you spend on your back.
Glute bridges, chest presses or popular yoga poses like happy baby only require you to lie on your back for one to two minutes. For most women, this short amount of time won’t cause any problems. If you do get dizzy, many back exercises are easy to modify with pillows or an inclined position.
If you enjoy back exercises and aren’t experiencing any problems, it’s likely safe to continue doing them throughout your pregnancy. Of course, if you have any questions or other hesitations, talk to your healthcare provider.
According to the Journal of Sports Science & Medicine, “Due to the fact that the American College of Obstetricians and Gynecologists (ACOG)’s position on exercise during pregnancy was significantly more restrictive prior to 1994, it is possible that some obstetricians adhere to now obsolete recommendations that heart rate does not exceed 140 bpm and the duration of ‘strenuous’ exercise be limited to 15 minutes.”
The most recent guidelines from ACOG share that one way to test your exertion is to use the “talk test”. As long as you can carry on a conversation while you are exercising, you are likely not overexerting yourself.
You should feel comfortable and capable of working out at the heart rate you’re at. If not, back it down.
It’s important to understand that prenatal exercise does not cause miscarriages. In fact, first-trimester miscarriages are primarily caused by the baby not developing properly (having a chromosomal or genetic defect). If you run, jump, do aerobics, or roped climb you can continue to do these activities, even into your third trimester. Participating in high-impact fitness won’t dislodge your embryo.
There are a few exceptions to this rule. First, it’s best to avoid contact sports like soccer due to the high risk of being hit hard in the stomach. Activities like horseback riding and lead climbing should be done by experts only and these activities may need to be halted once you develop a baby bump. However, that doesn’t mean you still can’t run or do aerobics.
Many pregnant women think the only workouts available to them are yoga after 20 weeks or bodyweight workouts. Although taking prenatal yoga classes from a certified prenatal yoga specialist has been shown to reduce labor time, you don’t have to limit yourself to just yoga.
It’s important to note that after 20 weeks, a few things should change. Your baby is growing and that throws off your balance. Avoid working out on unstable surfaces. When you are pregnant, you begin to release a hormone called Relaxin. Relaxin enables joint relaxation, opening you up to joint injuries. In your third trimester the Relaxin, combined with the added weight of the baby, puts you at risk for injury.
At this point, you should be working out in a controlled environment, like a gym, using stable surfaces (no more Bosu balls), and not pushing your body. Be sure to rest every other day or engage in lower-intensity workouts during this time. You can still lift weights, hit the treadmill, and engage in lower-impact workouts like top rope climbing or swimming.
Diastasis recti happens when the right and left side of the abdominis rectus (the “six-pack” muscles) separate. Most women experience this, after all, the uterus is expanding to accommodate a growing baby, so the muscles are also going to make room. And many times, the condition goes away after a few months postpartum.
But even if it doesn’t, skipping core work while you’re pregnant is not the solution. Core strength is very important during pregnancy, specifically around possibly decreasing an arched lower back as the baby grows.
I recommend incorporating a variety of core exercises such as cat-cows and, for some, planks. Only do planks if you can contract your abs. To test, come to all fours near a mirror. Try to contract your abs toward your spine. If you can visibly see the difference with your belly rising up toward your spine, try a plank and see if it feels OK to you. If you do not see your abs moving toward your spine, do not do planks.
Core work during pregnancy also connects closely to your pelvic floor health both matter for recovery after delivery.
The rule used to be that you can’t lift anything over eight pounds when pregnant; however, that idea was dumped in the 90s when we discovered there is no correlation between lifting weights and pregnancy complications. If you lift weights, continue to do so while pregnant. However, be sure to breathe continuously so the baby gets valuable oxygen. If you find yourself holding your breath, decrease the weight load.
Some women love wearing a belly band for added support when lifting. If you weren’t a weight lifter before pregnancy, now isn’t the time to start heavy lifting. You can stick with lower weights and higher reps, but remember, you don’t want to overdo it. Consult a pregnancy fitness specialist if you have any questions.
All women need to stay active while pregnant, but remember: growing a baby is hard work. It’s perfectly fine to work out three to five days a week, but remember to take it easy on some days. You don’t want to overload your muscles or joints. If your body says “take a nap,” then swap your workout for some much-needed rest. The key to staying fit while pregnant is to work out smarter, not harder.
Working out while pregnant is one of the best things you can do for yourself and your baby but it helps to have a coach who actually understands prenatal fitness. If you have questions about what’s safe, what to modify or how to stay strong through all three trimesters, that’s exactly what prenatal and postpartum coaching is for.
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FAQs
Yes, for most women it is safe to exercise throughout the entire first trimester. The American College of Obstetrics and Gynecology (ACOG) encourages moderate exercise during pregnancy. The general rule is to continue whatever you were doing before pregnancy at the same intensity. If you have any complications or concerns, always check with your healthcare provider first.
Yes. The outdated eight-pound limit was abandoned in the 1990s when research found no correlation between weight lifting and pregnancy complications. If you lifted weights before pregnancy, continue doing so. The key is to breathe continuously throughout each rep so the baby gets adequate oxygen, and avoid increasing your load or pushing to failure.
Avoid contact sports with a high risk of abdominal impact (soccer, basketball), activities with fall risk in later trimesters (horseback riding, lead climbing), and working out on unstable surfaces after 20 weeks due to the hormone Relaxin increasing joint laxity. Planks should only be done if you can consciously contract your abs toward your spine.
No. First trimester miscarriages are primarily caused by chromosomal or genetic issues with fetal development, not physical activity. High impact exercise, running, jumping, and aerobics do not dislodge an embryo. This is one of the most persistent and damaging myths in prenatal fitness.
Three to five days per week is appropriate for most pregnant women. The key is not to increase your intensity above your pre-pregnancy baseline, to rest on alternating days especially in the third trimester, and to listen to your body. If you feel exhausted, rest is the right choice, growing a baby is demanding work on its own.
Most women can exercise safely through all three trimesters with appropriate modifications. You should stop and contact your provider if you experience vaginal bleeding, shortness of breath before exertion, dizziness, chest pain, calf pain or swelling, decreased fetal movement, or uterine contractions. These are warning signs that need medical attention.
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