With so many expecting moms working well into their 9th month (in my sister’s case, she worked passed her due-date), it’s remarkable that working out while pregnant is still seen as unusual. Turns out, prenatal exercise is not only safe, but also beneficial for the bump! 

“Fitness professionals and pregnant women are finally becoming increasingly aware of the benefits prenatal exercise brings to both mom and baby during a healthy pregnancy, but it’s been a long time coming,” explains Lisa Druxman, M.A., a pre- and postnatal fitness expert, author and founder of Stroller Strides®. “Outdated, overly conservative guidelines and theory-versus-research-based recommendations have been the source of much confusion for expectant mothers.”

Let’s dispel these myths, shall we?

MYTH #1: Pregnant women should not work out if they were not previously engaged in an exercise program. TRUTH: Exercise can start at any time, so long as it proceeds and builds gradually. Consistency is most important.

MYTH #2: Pregnant women should not exercise more than three times per week. TRUTH: Following a doctor’s approval, it’s recommended that pregnant women engage in 30 minutes or more of moderate exercise daily, five or more times a week.

MYTH #3: Pregnant women must keep their heart rate under 140 beats per minute during exercise. TRUTH: Instead of counting beats per minute, use the Borg Scale (measures perceived exertion) or a simple talk test to assess intensity. Click here to learn more about the Borg.

MYTH #4: A pregnant woman following a regular exercise schedule needs to eat for two. TRUTH: You’re not eating for two. Eat to appetite and then stop.

MYTH #5: Abdominal exercises are not appropriate during pregnancy. TRUTH: Pregnancy is a very important time to work the abdominals—you just need to change how you’re doing them. Because they’re stretched out, the abs aren’t as efficient in pregnancy, so traditional crunches aren’t really effective. Additionally, you shouldn’t be on your back for more than a couple of minutes following the first trimester. However, there are many core exercises you can do sitting, standing, or on all fours.

MYTH #6: Kegels (pelvic floor exercises) are not necessary if you’re going to have a Caesarean. TRUTH: The most damage to the pelvic floor is caused during pregnancy—not delivery. Urinary incontinence is still an issue for C-section patients.

Like Stroller Strides, Fit4Baby will offer supported interval workout classes in various locations across the country. For more information about Stroller Strides, including class locations, visit www.strollerstrides.com.