Being pregnant is such a stimulating time but this experience also brings out many questions. I know that you want what is best for your baby so I put together a list of myths to debunk and provide you with knowledge so you can be healthy and happy during pregnancy. In this post I aim to provide you with fun facts about diet and exercise during pregnancy along with provide resources so that you can further your understanding on your own!
MYTH 1- Exercising during pregnancy will hurt the baby.
Exercising during pregnancy is not only safe it is recommended! 30 minutes of light to moderate exercise such as walking, swimming, or yoga or 150 minutes of mild/vigorous aerobic exercise such as running, biking, or group fitness class is recommended throughout the week. However, it is important that your heart rate does not exceed 140 beats per minute during exercise so be careful not to overexert yourself. If you are already an active individual, then you should continue with your regular exercise routine with slight modifications!
MYTH 2- There is no addition benefits other than your appearance to exercising during pregnancy.
Exercise is important for many reasons other than how it effects the way you look. Proper gestational weight gain is essential to remaining healthy during pregnancy and exercise is a great way to help only gain the recommended amount. In addition, exercise has been shown to help reduce pregnancy related complications, help reduce morning sickness and help promote healthy sleep.
MYTH 3- You can’t gain too much weight during pregnancy because you are eating for two.
Although weight gain is important, too much weight gained during pregnancy can lead to major health issues for both the mother and baby including gestational diabetes which I talk about in my blog A Dash of Exercise. If you are unsure about weight gain here is a table to reference!
-Underweight Women: BMI less than 18.5 — GWG between 28 and 40 pounds
-Normal weight Women: BMI between 25 and 35 pounds — GWG between 18.5 and 24.9
-Overweight Women: BMI is between 25 and 29.9 — GWG between 15 and 25 pounds
-Obese Women: BMI 30 or above — GWG between 11 and 20 pounds
*GWG = Gestational Weight Gain or weight gained from time of conception to birth of infant
MYTH 4- All yoga is safe during pregnancy.
Attending a prenatal yoga class is a great way to exercise during pregnancy! Being a prenatal yoga teacher, I know that every person has a different body and each mother should do what feels best for them because they know their own body best. With that in mind, however, some general things to avoid in yoga when pregnant are backbends, twists at the abdomen, any pose where feet are over the head, lying on your back, hot or Bikram yoga. If practiced safely yoga has many benefits including reducing blood pressure, building strength/flexibility, and teaching breathing techniques that can be used during labor.-
Now that you have learned a little about pregnancy and exercise I want to provide you with some resources to help further your knowledge. Medical News Today has multiple articles regarding pregnancy including a post titled, Which Foods to Eat and Avoid During Pregnancy. The American Pregnancy Association is a national health organization that promotes wellness for pregnant populations through providing education, support, advocacy and a community. Pregnancy.org is a great resource to not only provide information but also gives you a platform to share with other mothers. To learn more about these resources check out my blog Ready to Love Being Pregnant?
Shout Out to the Resources I Used to Create this Post
Carey, Elea. “What Exercises Are Safe in the First Trimester?” Healthline, Healthline Media, 17 July 2017, www.healthline.com/health/pregnancy/first-trimester-exercise-fitness#pilates3.
Committee, Nutritional Status During Pregnancy. “Nutrition During Pregnancy: Part I: Weight Gain, Part II: Nutrient Supplements”. 1990
“Eating Disorder Statistics • National Association of Anorexia Nervosa and Associated Disorders.” National Association of Anorexia Nervosa and Associated Disorders, www.anad.org/get-information/about-eating-disorders/eating-disorders-statistics/.
“Gestational Weight Gain — United States, 2012 and 2013.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 6 Nov. 2015, www.cdc.gov/mmwr/preview/mmwrhtml/mm6443a3.htm?s_cid=mm6443a3_w.
Gestational Weight Gain, www.simcoemuskokahealthstats.org/topics/pregnancy-and-before/health-during-pregnancy/gestational-weight-gain
Kaplan, Karen. “Too many women gain too much weight during pregnancy, CDC says.” Los Angeles Times, Los Angeles Times, 5 Nov. 2015, www.latimes.com/science/sciencenow/la-sci-sn-pregnant-women-weight-gain-20151105-story.html.
Plakans, Brenda. “Teaching Prenatal Yoga: What You Need to Know about the First Trimester.” Yoga Journal, 11 Mar. 2008, www.yogajournal.com/teach/tools-for-teaching-prenatal-yoga-the-first-trimester.
Plakans, Brenda K. “Tools for Teaching Prenatal Yoga: The Third Trimester.” Yoga Journal, 9 Apr. 2008, http://www.yogajournal.com/teach/tools-for-teaching-prenatal-yoga-the-third-trimester.
Plakans, Brenda. “Tools for Teaching Prenatal Yoga: The Second Trimester.” Yoga Journal, 26 Mar. 2008, www.yogajournal.com/teach/tools-for-teaching-prenatal-yoga-the-second-trimester.
“Pregnancy: Exercise During Pregnancy.” WebMD, WebMD, www.webmd.com/baby/exercise-during-pregnancy#1.
Rasmussen, Kathleen M., and Ann L. Yaktine. Weight gain during pregnancy: reexamining the guidelines. National Academies Press, 2009.
“Women’s Health Care Physicians.” Weight Gain During Pregnancy – ACOG, www.acog.org/Resources-And-Publications/Committee-Opinions/Committee-on-Obstetric-Practice/Weight-Gain-During-Pregnancy
Exercise/Diet During Pregnancy 