Prenatal Exercise Myths
Separating FACT from FICTION
There are lots of myths that still surround exercising in pregnancy. We are breaking them down to help keep you active!
For many people pregnancy, is an ideal time to establish healthy habits regarding exercise and nutrition. One of Fitmama Strong Durham’s goals is to help promote and support a happy, healthy and active pregnancy by providing evidence based information and education. So today we're separating Fact from Fiction and sharing what you need to know about exercise during pregnancy.
Myth
You have to wait until after your first trimester before you begin exercising
Fact
You can begin exercising anytime during your pregnancy in the absence of contraindications. Individuals 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). While accumulating 150 minutes of physical activity each week is the current recommendation, most pregnant people fall short of meeting that goal.
Myth
You need to keep your heart rate below 140bpm
Fact
Heart rate checks have been proven to not be the most accurate method of evaluating intensity. Sometimes a very fit pregnant person will have an elevated heart rate that does not match the intensity of their workout, while an unfit pregnant person may have a lower heart rate doing the exact same activity but feels they are working much harder. It is much safer and more accurate to measure perceived exertion and follow the 'talk test'. During pregnancy you should be able to carry on a conversation while 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 correctly. You should avoid certain exercises like crunches, neutral plank and twisting work. Try replacing those exercises with side plank, belly breathing or isometric abdominal work and you will go a long way to keeping 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 also leads to excessive weight gain which can further complicate your overall health. For most pregnant people the benefits of regular exercise outweighs any risk. If you have never been active before then start slowly, find a trainer or a qualified instructor who works with this population and start a new habit today!
Last thoughts
Remember, physical activity is an essential element of a healthy lifestyle. People who exercise regularly throughout their pregnancy reduce their risk of pregnancy complications, have healthier weight gain and report improvements around their mental well being. If you’re looking to stay active and strong in your pregnancy then check out our Prenatal Fitness Programs. Get more information here
Interested in joining us? Our community is a great way to meet other new parents. Fitmama Strong Durham has been operating in-person classes in the Durham Region since 2010 and we’ve been offering Online classes online from our virtual studio since 2020. Our community is a thriving and welcoming space for you and your littles.
We offer Prenatal Fitness and Prenatal Yoga classes, on-demand from our virtual studio through a special series. Our 30 minute live, online Express classes include a Prenatal friendly Yoga class.
If you’re new to Fitmama Strong Online, try one of our 3 Class Passes! You can use them at any of our Express classes on our live, online schedule. It doesn’t matter if you’re pregnant, your baby was born 6 weeks ago or 6 years ago, we have something for all of our members! Already been to Fitmama Strong classes? Attend and in-person series or grab a monthly membership and keep moving with us. Please note that our New to Fitmama Strong 3 Class Pass cannot be used at our in-person series of classes.
Finally, we offer in-person Stroller Fitness and Babywearing Fitness in the Durham Region and Ottawa locations. We can’t wait to have you join us!
We can’t wait for you to #startwithus and #growwithus. Join us Online or at one of our in-person classes!
Originally Posted March 3, 2016. Updated August 8, 2018. Updated March 21, 2021.