Prenatal Exercise Myths
Separating FACT from FICTION
Congratulations, you’re having a baby! After you get over the initial shock, excitement and wonder, you will likely begin to plan and prepare your mind, body and spirit for the new adventure of motherhood. Pregnancy is an ideal time to establish healthy habits regarding exercise and nutrition. Here’s what you need to know to help keep you and your baby happy and healthy!
Myth
You need to wait until after the first trimester before you can begin exercising.
Fact
You can begin exercising anytime during your pregnancy in the absence of contraindications. People with uncomplicated pregnancies are encouraged to engage in both cardio and strength resistance training before, during and after their pregnancy. In fact, in the 2019 Guidelines for Physical Activity during pregnancy, CSEP (the Canadian Society for Exercise Physiology) recommends that pregnant people get at least 20-30 minutes of moderate-intense aerobic activity 3 to 5 times per week (adding up to at least 150 minutes per week).
Myth
You need to keep your heart rate below 140 bpm.
Fact
We've learned that heart rate checks are not the most accurate method of evaluating intensity. Sometimes a very fit pregnant person may have an elevated heart rate with a lower perceived intensity, while an unfit pregnant person may have a lower heart rate doing the exact same activity, but who feels their level of intensity is much higher. It is safer and more accurate to measure perceived exertion and follow the ‘talk test’. A pregnant person should be able to carry on a conversation wile exercising. So, can you sing the ABC’s while you squat?
Myth
You can’t train your core during pregnancy.
Fact
Core Strength is essential for maintaining muscular balance and preparing for the pushing phase of labour. However, it is important to train it correctly! You may wish to avoid certain exercises like crunches, neutral plank and twisting work, if you have trouble engaging your abdominal muscles correctly. Instead try perfecting side planks, weighted marches, deep core breathing and isometric abdominal work to keep your core strong throughout your pregnancy.
Myth
If you have never exercised before you should not start during pregnancy.
Fact
Physical inactivity during pregnancy is a leading risk factor for pregnancy complications like high blood pressure and gestational diabetes. It may also lead to excessive weight gain which can further complicate your overall health. For most pregnant people, the benefits of regular exercise will outweigh any risk. If you have never been active before, then start slowly, find a qualified instructor who specializes in working with the prenatal population and start a new habit today!
Last thoughts
Remember, physical activity is an essential element of a healthy lifestyle. People who exercise throughout their pregnancy have healthier babies, reduce their risk of pregnancy complications, manage weight gain and enhance their mental well being. What are you waiting for? Find an instructor who has special training in working with the prenatal population and join a prenatal fitness class near you!
Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Ottawa has been operating classes in the National Capital Region since 2005. Our community is a thriving and welcoming space for you and your littles.
We offer Prenatal Fitness classes, live from our virtual studio. Our 30 minute live, online Express classes our our On-Demand library of pre-recorded workouts are a favourite for busy mamas who enjoy consistency in their workout regime. Finally, we offer in-person Stroller Fitness and Babywearing Fitness in a central location. We can’t wait to have you join us!
We can’t wait for you to #startwithus and #growwithus