8 Common Misconceptions About Exercising During Pregnancy

There is an outdated and incorrect fear about exercising during pregnancy; many pregnant women mistakenly think that exercising will harm their baby. Three experts in prenatal and postnatal exercise have identified these misconceptions.

1. Pregnant Women Shouldn't Exercise Forget what you've heard before. Experts say that exercise during pregnancy is safe and even beneficial for the baby. They recommend that pregnant women engage in at least 150 minutes of moderate-intensity physical activity per week and strengthen their muscles. This can be spread out as half an hour, five times a week. Moderate intensity means any activity that makes the pregnant woman sweat a little. Exercise during pregnancy helps mothers prepare for childbirth and taking care of their baby afterward.

2. High Heart Rate is Harmful for Pregnant Women Moderate-intensity exercise raises the heart rate and makes the mother feel warm. Exercise should be at a level where the pregnant woman can still hold a conversation. If she can barely speak a few words while exercising, it’s not appropriate for her condition. In the past, it was recommended to keep the heart rate below 140 beats per minute.

   Lulu Adams, a prenatal and postnatal exercise specialist, says: "The concern was that muscles would draw all the oxygen away, leaving the fetus without enough oxygen. This concern is reasonable, but the 140 beats per minute guideline comes from outdated research.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 an exercise suitable for her own condition."

3. Exercise Should Stop Near the Due Date Even when the due date is near, exercising is safe and helps the mother feel better. Experts suggest choosing different exercises with appropriate intensity for each stage of pregnancy. Early in pregnancy, mothers can easily join exercise classes, but as pregnancy progresses, walking might be more suitable.

4. If a Mother Didn't Exercise Before Pregnancy, She Shouldn't Start During Pregnancy Experts believe that exercise can be started at any stage of pregnancy. Lulu says: "If pregnancy has made you inactive and affected your overall health, you should definitely not be afraid to start regular exercise. It’s best to gradually incorporate exercise into your daily routine and increase the duration of sessions over time." The benefits of exercise during pregnancy far outweigh any potential risks to the mother and baby.

5. Pregnant Women Can't Run or Lift Weights Lifting weights during pregnancy can be beneficial because it mimics daily movements. This helps mothers move their babies more easily after birth. Running is also safe for pregnant women, though it's better to choose gentle running.

6. Exercise Harms the Baby Exercise poses no risk to the fetus and actually reduces health problems for the mother after childbirth. Exercise during pregnancy can lower the risk of high blood pressure and gestational diabetes, improve sleep quality and mental health, and help manage pregnancy-related weight gain. Research shows that exercise during pregnancy is not linked to premature birth or low birth weight.

7. Avoid Lying on Your Back One well-known recommendation is for pregnant women not to lie on their backs for sleep or exercise. The added weight of the uterus can put pressure on the main vein supplying blood to the heart and fetus, known as aortocaval compression syndrome. This condition causes symptoms like excessive sweating, nausea, tingling in the legs, shortness of breath, and increased heart rate, usually within three to ten minutes of lying down.

   Lulu says: "It may be cautious to avoid lying on your back, but if you wake up in that position, don’t worry. There is a significant difference between sleeping on your back all night and spending a few minutes on your back for exercise." Generally, it’s recommended that after the first trimester, mothers should not lie on their backs for more than three minutes. Pilates or yoga is excellent for pregnant women because the instructor can adjust the exercises accordingly.

8. No Motivation to Exercise During Pregnancy Going to the gym can be challenging, but mothers find significant motivation to exercise when they understand its benefits for themselves and their babies. Meeting other pregnant women in exercise classes is also beneficial for the mental health and social relationships of mothers.