Debunking Myths
One of the most common questions I get is “what was your PhD in?” When I say I studied how exercise impacts blood vessel health in pregnancy, I am often met with curiosity and interest, but equally, I am exposed to lots of myths on the topic. Let me debunk some of them for you!
You should not start exercising in pregnancy if you weren’t doing it before…MYTH!
Even if you have not been exercising regularly prior to pregnancy, becoming physically active during pregnancy is recommended. The research suggests doing so can help manage weight gain and blood glucose control which are important health outcomes. It is important to begin gradually and listen to your body along the way.
Exercise is not safe for the baby…MYTH!
Moderate intensity exercise does not cause harm to the baby. In fact, there is lots of research to show exercise reduces the risk of gestational diabetes, is associated with healthier birth weight, and better cardiovascular health in the short and long term for mum and baby.
You shouldn’t lift weights during pregnancy…MYTH!
Strength exercise is recommended during pregnancy. It helps maintain muscle mass, supports posture, and prepares your body for the physical demands of birth and postpartum life. It is important to pay close attention to technique particularly as pregnancy progresses and balance is altered.
You should avoid core…MYTH!
You’ll want to avoid traditional crunches, but core engagement is important. Moves like bird dogs, side planks, and pelvic tilts strengthen deep abdominal muscles and can reduce back pain and support the pelvic floor. Acquiring a habit of core exercise during pregnancy will make it easier to incorporate postpartum.
Keep your heart rate under 140bpm…MYTH!
Heart rate increases by about 20 beats per minute throughout pregnancy. This means everyone’s baseline is going to look a little different. The latest guidelines in Canada recommend maintaining a heart rate of 121-146 bpm while exercising. The easiest and least technical way of gauging exercise is to use the talk test - you should be able to speak in full sentences while exercising.
