Probably one of the biggest myths surrounding pregnancy is that exercise is dangerous. The truth is that exercise is not only safe but also recommended. According to a 2000 report published in "The Journal of Perinatal Education," exercise can be helpful in ensuring pregnant women maintain a healthy weight and improve their cardiovascular fitness and endurance.
Pregnant Women Should Do Only Light Exercise
The American College of Obstetricians and Gynecologists originally suggested in 1985 that pregnant women should keep their heart rate under 140 beats per minute during exercise. Since then, a number of medical and fitness organizations have challenged the number. The main complaint is that the same number of heart beats can't be the standard for all women. Women who were very active before pregnancy will be able to exercise harder during pregnancy without any risk. Women who were sedentary, however, should stick to the recommended number or work with a professional trainer or doctor to establish a safe number.
Pregnant Women Should Not Run
Jogging, running or hiking are all acceptable activities as long as the mother already was doing them before pregnancy. For women who are just starting to exercise, lighter activities such as walking or swimming might be better. Aerobic activities that use the major muscles are better than weight-bearing exercises, though. For example, cycling and low-impact aerobics are good choices as long as they feel comfortable. The only activities to avoid are those that could cause falls or trauma, such as horse riding, competitive sports and lifting heavy weights.
Pregnant Women Should Exercise for No More than 15 Minutes
The American College of Obstetricians and Gynecologists actually recommends 30 minutes on most days of the week as long as the mother is in good overall health. According to "The Journal of Perinatal Education" report, pregnant women who are in good shape and health should be able to exercise for up to 60 minutes with no problems.
Exercise Increases the Risk of Miscarriage
One of the major myths is that exercise can cause a miscarriage, but according to a 1999 study published in the "Epidemiology" journal, exercise actually lowers the risk of normal spontaneous abortion in pregnant women. There's also no good or bad time to start an exercise program. Women in every trimester can exercise with no increased risk for miscarriage.
References
- Stroller Rides: The Myths Of Prenatal Fitness
- Lifespan: Top 10 Pregnancy Myths
- Body Results: Climbing, Exercise and Pregnancy: A Reality Check
- Personal Power Training and Development Consultancy: The Pregnant Client and Exercise -- 10 Myths and Facts
- Baby Zone; Prenatal Exercise Myths... Exposed!; Deborah Bohn; August 2010
- "The Journal of Perinatal Education"; Roger L. Hammer, PhD. et al; Winter 2000
