Separating Fact from Fiction: What you need to know about exercise during pregnancy

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 & nutrition.  One of my goals at FITMOM is to help promote and support a happy, healthy and active pregnancy by providing evidence based information & 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 should be encouraged to engage in both cardio & strength resistance training before, during and after their pregnancy.  In fact, the SOGC & ACOG recommends that pregnant people get at least 20-30 minutes of moderate-intense aerobic activity each day (or most days). Accumulating 150 minutes of physical activity a week is the current recommendation, yet most pregnant people do not meet that goal.

Myth

You need to keep your heart rate below 140bpm

Fact

Heart rate checks are not the most accurate method of evaluating intensity.  Sometimes a very fit person may have an elevated heart rate that does not match the intensity of her workout, while an unfit pregnant person may have a lower heart rate doing the exact same activity but who 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.  Replacing those exercises with side plank, belly breathing and 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 are looking to stay active and strong in your pregnancy then I invite you to join our next 6 week prenatal series. Get more information here.  

Originally Posted March 3, 2016. Updated August 8, 2018. Updated March 21, 2021.