Myths of Prenatal Exercise

You shouldn't workout during pregnancy if you were not previously engaged in an exercise program prior to becoming pregnant:  MYTH 

• ACSM states a healthy woman may continue with her regular exercise regimen or begin a new program during pregnancy. 

• If you have not exercised prior, start slow and build up gradually.

• Consistency is most important.

Exercise may prevent gestational diabetes: TRUE

• Exercise has an insulin like effect on the muscles causing blood sugar levels to drop.

• 3-5% of pregnant women will get Gestational Diabetes.

• REGULAR exercise is one of the most important factors in prevention!

• Small meals, include protein, reduce sugars.

You should cut back exercise in the last trimester: MYTH

• You might cut down the intensity, but you should remain consistent.

• It's important to continue at a similar RPE (perceived rate of exertion) throughout the pregnancy.

Pregnant women should not exercise more than three times per week: MYTH

• ACOG recommends 30 minutes or more of moderate exercise daily, with doctor approval.

• ACSM recommends 5 or more days per week.

You must keep your HR under 140 bpm: MYTH

• This is not a recommendation on the current guidelines. 

• This was old recommendation was removed as a guideline in 1994. 

• Use RPE / Modified Borg Scale.You can work to the point of huffing and puffing in intervals, but should be able to talk for most of your work out.

• ACOG recommends mild to moderate workout.

You can participate in any sports while pregnant that you did before: TRUE with a few exceptions

• You can continue past sports if you listen to your body.

• Avoid contact sports.

• Avoid exercises with risk of falling.

• Non-weight bearing is likely to be more comfortable.

Kegels are not necessary if you are going to have a Cesarean: MYTH

• Most pelvic floor damage is caused during pregnancy.

• Cesarean patients still complain of urinary incontinence.