7 Myths About Exercising During Pregnancy You Need to Know

Pregnant women should not exercise

Forget what you’ve heard before, as experts say that exercise during pregnancy is safe for the baby and even beneficial. Experts recommend that pregnant women engage in at least 150 minutes of moderate-intensity physical activity per week to strengthen their muscles. The 150 minutes can be spread over 30 minutes, five times a week. Moderate intensity means any activity that makes the pregnant woman sweat slightly. Exercise during pregnancy helps the mother build physical strength for childbirth and caring for her child after birth.

A high heart rate is harmful for pregnant women.

Moderate-intensity exercise raises the heart rate and makes the mother feel warm. The exercise should be at a level where the pregnant woman can still have a conversation. If she has difficulty speaking a few words during exercise, it's definitely not suitable for her condition. In the past, it was recommended that pregnant women keep their heart rate below 140 beats per minute.

Lulu Adams, a specialist in pre- and post-natal exercise, says: "The concern was that muscles would consume all the oxygen, leaving insufficient oxygen for the fetus. This concern is reasonable, but the 140 beats per minute guideline comes from outdated research. During pregnancy, the cardiovascular system changes, and each mother needs to choose exercise that is appropriate for her condition."

Exercise should be stopped as the due date approaches

Even when the due date is near, exercise is safe and helps the mother feel better. Experts recommend that at each stage of pregnancy, a different type of exercise with the appropriate intensity for the mother's condition should be chosen. In the early stages of pregnancy, the mother can easily attend exercise classes, but as the pregnancy progresses, walking may be a better option.

If the mother has never exercised before pregnancy, it is better not to start exercising during pregnancy

Experts believe that exercise can be done at any stage of pregnancy. Lulu says, "If pregnancy has caused you to be inactive and your overall health has been affected, you definitely shouldn't be afraid to start regular exercise. Of course, it's best to gradually add exercise to your daily routine and increase the duration of sessions over time." The benefits of exercise and physical activity during pregnancy far outweigh any risks that could threaten the health of the mother and her baby.

Running or lifting weights during pregnancy is not possible

Weightlifting during pregnancy can be very beneficial as it mimics daily movements. This exercise helps the mother move her child more easily after childbirth. Running is also safe for pregnant women. However, it's better to opt for a softer, gentler form of running.

Exercise harms the baby

Exercise poses no danger to the fetus and actually reduces the risk of health problems for the mother after childbirth. Exercising during pregnancy can lower the risk of high blood pressure and gestational diabetes, improve the mother's sleep quality and mental health, and help manage pregnancy-related weight gain. Research has shown that exercise during pregnancy is not associated with preterm labor or low birth weight.

Do not sleep on your back

One of the common recommendations for women during pregnancy is not to lie on their back for sleeping or exercising. The added weight of the uterus can put pressure on the main vein supplying blood to the heart and fetus, a condition known as aortocaval compression syndrome. This condition causes symptoms such as excessive sweating, nausea, tingling in the legs, shortness of breath, and an increased heart rate, which usually occur within three to ten minutes after lying down.

Lulu said, "While caution about sleeping on your back may be valid, if you find yourself waking up on your back, don’t worry. There’s a big difference between lying on your back all night and spending a few minutes on your back for exercise." In general, it is recommended that mothers avoid lying on their back for more than three minutes after the first trimester. This is why Pilates or yoga is great for pregnant women, as the instructor adjusts the exercises for them.

There is no motivation to exercise during pregnancy

Going to the gym is difficult under normal circumstances, but mothers find a lot of motivation to exercise when they become aware of the benefits for themselves and their babies. Meeting other pregnant women in fitness classes is beneficial for the mother's mental health and social relationships.