Prenatal Fitness: Fact vs. Fiction

During my first pregnancy, I was a sluggish mess validated by all of the excuses and inaccurate information I could get my hands on. As I mentioned before, my preterm baby was born as a result of hypertension (linked to excessive weight gain, mine to the tune of 60 pounds) and preterm rupture of membranes (linked to hypertension). An unhealthy mom, I knew, couldn’t mean a healthy baby.

With a background in fitness, I should have known better — and did. But instead, I held dearly to my right to put my feet up and be lazy. Let’s just say it didn’t pay off and created a long list of regrets that inspired me to change my ways.

Current research speaks to the importance of exercise during pregnancy, but many myths and stigmas still deter some moms from engaging in a regular fitness regime. Exercise in pregnancy is just as important as a healthy diet, adequate rest and good prenatal care. The Society of Obstetricians and Gynecologists (both American and Canadian) in combination with Canadian Society of Exercise Physiology recommend a minimum of three times a week of exercise.

Other things expecting moms need to know is that not all caregivers are familiar with these current guidelines and you can present them at your care appointments to assist in the decision making process with your caregiver around physical activity. In the meantime, expecting moms still have the added pressure of answering to the faculty of family that oversees their pregnancy. So here are some helpful Fact vs. Myth points to share with your team of partner, mom and mother in law.

Myth
You should never train your abs during pregnancy
Fact
While certain modifications may be needed based on the possibility of a condition called diastasis recti a strong core protects the back and pelvic floor as well as can assist the uterus in the pushing phase of labor.

Myth
Keep your heart rate at 140 Beats Per Minute
Fact
While this was believed to be a good guideline in the past current information reminds us that heart rate alone isn’t a measurement of intensity. By doing so an athletic woman may work far below her capabilities in pregnancy and an unfit woman could work beyond it. The TALK TEST simply asks the mom to talk with being breathless for about 2 minutes. While she can breathe heavy she should not be skipping words.

Myth
If you weren’t exercising before you should not start.
Fact
Current guidelines recommend that even sedentary women begin a program. Supervised low intensity strength training, yoga and swimming are highly recommended for beginning exercisers during pregnancy. A healthy mom = a healthy baby

Myth
You should not exercise in the first trimester
Fact
While the first trimester is a vulnerable stage for miscarriage and almost 1/3 of first pregnancies end in miscarriage there is no conclusive evidence to show that exercise increases this risk.

Wishing you a healthy body and a healthy baby!!