5 Common Myths Surrounding Working Out While Pregnant
Pregnancy marks one of the most transformative and exciting times in a woman’s life. However, it can also be a confusing period, particularly when it comes to working out. Pregnancy is undoubtedly a critical stage for women to care for themselves as well as the growing fetus. However, many myths and misconceptions surround working out while pregnant.
In this article, we'll look at some common myths surrounding working out while pregnant and separate the facts from the fiction.
Myth 1: Pregnancy is a time to avoid exercises
Fact: Exercising while pregnant is not only acceptable, but it is also encouraged. Moderate physical activity can help pregnant women manage weight gain, alleviate back pain, increase energy levels, strengthen muscles, and boost mood. According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women should engage in at least 150 minutes of moderate-intensity exercise each week.
Myth 2: Lifting weights can harm the baby
Fact: If done appropriately, lifting weights can be an excellent way for pregnant women to improve their strength and overall fitness. Lifting weights can help to build muscle mass and maintain strength, which is essential for both the pregnant woman and the fetus. However, it's important to use correct form and avoid exercises that put too much strain on the body, such as heavy lifting or jerky movements.
Myth 3: Pregnant women should avoid high-intensity workout programs
Fact: Pregnant women can safely participate in high-intensity interval training (HIIT) workouts, provided that they have a reduced intensity level. Additionally, pregnant women should always exercise caution when participating in vigorous exercise programs like HIIT, as high-intensity exercise can raise body temperature, which can pose a risk to the baby.
Myth 4: Abdominal exercises are harmful to the baby
Fact: Contrary to popular belief, abdominal exercises can help to strengthen and tone the abdominal muscles, improving posture and reducing back pain. However, pregnant women should avoid any exercises that involve lying flat on their back after the first trimester, as this can reduce blood flow to the fetus.
Myth 5: Exercise increases the risk of preterm labor
Fact: According to ACOG, exercise during pregnancy is not associated with an increased risk of preterm labor or low birth weight. Regular physical activity can help promote good physical and mental health, aid in sleep, reduce pregnancy discomfort, and can potentially help shorten labor and recovery time.
Taking all this into consideration, exercising while pregnant is not only safe but beneficial for pregnant women and their developing babies. However, it’s essential to consult with a healthcare provider before engaging in any new physical activity while pregnant.
Additionally, it's important to listen to your body and give yourself the grace to modify your exercise routine to suit your comfort level and changing physical needs throughout your pregnancy.