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It can be really tempting to believe all fitness-related myths for pregnant women out there. After all, they might give you an excuse to just chuck everything and relax happily in that comfy couch for nine months! But, as we said, most of them are just myths and nothing else. In fact, it is considered beneficial to stay active, for both you and the baby. And, it also makes getting back into the groove much easier, post pregnancy.
Here, we clear up a few misconceptions about what is considered safe for an expecting mother and what is not.
1. Exercising Takes Away Nutrients From The Baby
One really common myth is that if a woman exercises when pregnant, the nutrients will be pulled away from the baby. Not true at all! The kind of nutrition a developing infant gets from you does not depend on whether you burned any calories during a workout. The baby will take in whatever he/she needs from you. Just make sure that you have an intake of calories that is enough for both of you.
2. Pregnant Women Should Not Run
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Pregnant women are told not to run as it is considered harmful to the baby. Not true! If you have been running prior to getting pregnant, it is alright to continue running. As long as it is being done in moderation and you are not overexerting yourself, you can continue, albeit a little slower.
3. Don’t Start Working Out If You Didn’t Before
You must have heard this one. If you’ve never exercised before getting pregnant, don’t start exercising now when you are. A myth, yet again! Yes, you should not start doing a high-intensity workout for an hour if you weren’t regular at exercising prior to pregnancy. But, you can always start working out. Start a little slow, maybe five minutes or so, and then keep adding five more minutes to it each day. Soon enough, you will be comfortable with a 30-minute workout routine.
4. Heart Rate Should Be Below 140 Beats Per Minute
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Let’s burst this bubble too! In general, an expecting mother’s heart rate can go up higher than usual. So, it is better to assess the intensity level of an exercise with a talk test instead. If you can continue to have a normal conversation with people during your workout regimen, you are good to go!
5. Don’t Play Sports During Pregnancy
Pregnancy does not imply that you need to give up on athletics. As long as it is practical, you can continue to do so. Just try and avoid a sport that involves an extremely high risk of falling like gymnastics, rollerblading, skiing, etc., among others. Also, you can steer away from contact sports like basketball, football, and hockey. But otherwise, with regular doctor consultations and supervisions, you can continue playing sports.
6. You Should Not Lift Weights
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Weight-lifting is said to be stressful on the joints during pregnancy. Not true! Modify it in an appropriate way and you can continue to lift weights when pregnant. Just follow these few basic pointers – continue breathing at a regular pace, don’t overexert yourself, and don’t let the weights pull you down. Also, switch to an inclined bench after the first trimester. Try and avoid lying flat on the back.
7. Sit-Ups Can Squish Your Baby
Don’t worry, this is also a myth. Your baby is completely safe inside your belly and you don’t have to concern yourself about bending your waist. It is completely alright during the first trimester. However, since it’s not advisable to lay flat on the back after the second and third trimester, you can decide to skip this exercise altogether.
So, stop listening to these rumors and have a chat with your doctor. Mention the exercises you did before getting pregnant and ask what’s safe to continue. With your doctor’s blessings, you can use these pointers to incorporate fitness into your very-much pregnant life. But, do keep consulting your doctor on a regular basis!
