Myth: Exercising during pregnancy increases your risk of miscarriage.
Truth: Untrue, overheating especially in the first trimester, can lead to a miscarriage, and this can happen whether you are exercising or not. It's essential you do not overheat during exercise, keep hydrated.
Benefits: Take control of your body and birth, by exercising and preparing for the big event.
Dispelling Myths about Exercise in Pregnancy - 2 of 5
Myth: No abdominal exercises in pregnancy
Truth: Untrue, it is actually encouraged to strengthen the deep abdominal muscles, and after the first trimester exercises should not be done lying flat on your back. So exercise standing or seated on an exercise ball or even a chair. I recommend gentle pelvic tilts, engaging and holding the abdominal muscles then releasing and standing side dips (engage core and roll hand down the side of thigh and repeat on other side)
Benefits: Having strong deep core muscles will help your experience of pregnancy, support your back more and give your body core strength to deliver baby and aid recovery in getting these muscles strengthened postnatal.
Dispelling Myths about Exercise in Pregnancy - 3 of 5
Myth: Keeping your heart rate below 130 beats per minute during exercise.
Truth: There is no recommended target heart rate range, it’s recommended to use perceived exertion scale 6-20 to measure intensity (where you would be aiming to be working between 12 -14 fairly light to somewhat hard – and not out of breath!). Another measure is the talk test, to assess intensity.
Benefits: You are in control of your workout and the intensity you exercise to, this also allows you to understand your body and your limits.
Dispelling Myths about Exercise in Pregnancy - 4 of 5
Myth: When exercising during pregnancy I need to eat for 2.
Truth: This is seriously not required, eat healthily including lots of fresh leafy greens and protein, on a normal plate to help with portion size, if you feel hungry still eat more vegetable / salad.
Benefits: You will manage weight gained during pregnancy which may be one of the reasons why you are exercising and it will reduce chances of gestational diabetes, hypertension (preeclampsia) and a need for a C-section.
Also it has been found babies of overweight mothers are at an increased risk of being born too soon, having brain and spinal cord defects or being still born.
Dispelling Myths about Exercise in Pregnancy - 5 of 5
Myth: Pregnant women should not exercise more than three times per week.
Truth: As long as your doctor approves, it’s recommended that pregnant women do 30 minutes or more of moderate exercise daily, five or more times a week – that would include walking, gym and classes.
Benefits: Feeling good in pregnancy and knowing you’re also looking after your little bump too in the long term, making them stronger and less likely to have health issues in their lives. “Fitter mums, have fitter babies!” as they say.
That’s all 5 myths – I hope you’re eager to get active or keep exercising through your pregnancy.
So make the decision to stay active and reduce those pregnancy aches and pains, and if you’re considering a class you’ll benefit from all these and some social time with other expectant women, just like you! – To read more information on classes go to: http://birthandbeyond-fitness.weebly.com/pre-natal-exercise.html