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Pregnancy and Exercise Myths Dispelled
If you have unanswered questions about exercise and pregnancy, you're not alone! Some of the questions I had was: I was shocked recently (Dec 2010) when a 20-year old (I'd commented on how slowly she moved from one place to another) told me the reason was that she was 7 week pregnant. Pregnancy isn't a disease or an illness! This healthy young woman could enjoy pregnancy AND exercise, never mind move around. You don't have to go too far though to find a time when even medical advice was to reduce or avoid exercising during pregnancy. But the best advice my gyne ever gave me was to that it is is not only OK to be active during your pregnancy, but participating in fitness activities has a positive impact on you and your baby too. According to the American College of Obstetricians and Gynecologists (ACOG) when you combine pregnancy and exercise your baby is likely to be healthier at birth and you're likely to have a shorter labor. However....just to be safe, please check with your doctor before you start any exercise program. There are some women who may not be able to exercise during pregnancy. But pregnancy exercise myths abound, so in typical ditch-diets-live-light fashion, let's dispell a few!. Pregnancy and Exercise Myth #1: Exertion Rate There is no one heart rate that is right for every woman. However, you should never work out to a point where you can't be working out and talking at the same time, breathing just a little heavier than usual. Exercising during Pregnancy Myth #2: Stomach exercises Abdominal work can improve your posture, strengthen your whole core and your pelvic floor. Ultimately this will make labor and delivery easier and you'll also recover from childbirth quicker. But after your first trimester, don't do them lying on your back, rather do tummy exercises , like pelvic lifts, and holding and releasing exercises either standing or sitting. Pregnancy and Exercise Myth #3: Exercise level before pregnancy If you fear that you have to stop going to the gym or running when you fall pregnant - fear not. As long as you are healthy and your pregnancy is normal, you can continue whatever exercise you were during before you felt pregnant. Just don't go overboard and it's not a good time to be competing for results. My one gym instructor was giving my class the day she went into labor and was back giving class 3 days after her baby was born. Her pregnancy and exercise attitude was refreshing. Bottom line - listen to your body, if you're feeling tired on a particular day, maybe do less or skip a day. Allow your body sufficient recovery time and if you have any doubts whatsoever, check with your doc. But... if you weren't exercising before pregnancy, this is absolutely not the time to start an over-zealous exercise regime. Start slow, start gentle and build up gradually. For example, it's better to start at a walk and build up to a gentle jog than to start at a run. It's better to start at 10 minutes a day than at 60 minutes. And swimming is a great exercise for pregnancy because water gives you bouancy. Exercise during Pregnancy Myth #4: Injury proneness So long as you don't overdo it - you're no more injury prone during pregnancy than before it. Your body also produces a hormone (relaxin) during pregnancy which helps with joint lubrication. Just don't try to flex or do any more than you did pre-pregnancy unless you start a new exercise regime slowly and build up to doing more. Exercise and Pregnancy Myth #5: Balance during pregnancy Remember that as your tummy gets bigger your pregnancy and exercise ideas may have to change. Your center of gravity shifts and your balance is affected - this is especially true from the fourth month onwards. Be careful doing any exercise where balance plays a big part. Contact sports, or sports where you have a high risk of tripping, slipping or falling should also be avoided. Exercising during Pregnancy Myth #6: Baby and nutrients Pregnant moms often worry that if they are pregnant and exercise they will rob their baby of essential nutrients. Do not fear... as long as you are eating sufficiently well and not dieting to lose weight your baby is likely to be born with a normal size head circumference and organ size. Just make sure you're eating more often and slightly smaller meals to keep your blood sugar levels up. Pregnancy and Exercise Myth #7: Spotting or pain If you have any symptoms regarding pregnancy and exercise that concern you be they chest pain, a vaginal discharge or fluid leak, swelling calves, feeling as if your baby isn't moving as it usually does, headaches, nausea, spotting, feeling dizzy or lightheaded, a quick trip to your doctor should let you know if you need to slow down, take a rest or possibly stop exercising. This is especially true if you have had a previous miscarriage. 
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