Pregnancy exercise myths: debunked
If there’s one thing people LOVE to do, it’s to share their opinions (even if they are incorrect) about what you “should” or shouldn’t be doing during pregnancy and postpartum. We’re here to debunk a few common myths that are outdated or flat out untrue.
Here are six common things people say to/about someone who is pregnant that just are NOT true (according to science):
1. “Expect to be on the couch for 9 months”
TRUTH: pregnancy is one of the most important times in someone’s life to focus on health and wellness, which includes movement that feels good! Whether it’s yoga, going for a run, or a stroll with the pup, listen to your body and find time to move during the day.
2. “You shouldn’t be running! It’s bad for you/baby.”
TRUTH: if running is something you enjoy, there’s no evidence that suggests you need to stop running during pregnancy. It’s not a time to shoot for a personal record (PR), but continuing a moderate, conversational running routine is great for your physical/mental health!🏃🏻♀️
3. “Don’t lift anything ‘heavy.’”
TRUTH: strength training has been shown to reduce health issues during the pregnancy and postpartum (P/PP) period including preeclampsia & gestational diabetes. Also, once baby arrives, you’ll be doing reps of lifting/carrying all day every day, so why wouldn’t you want your body to be strong going in? The key? FORM and proper lifting mechanics/breathing techniques!
4. “You can’t do ANY core work when you are pregnant…or for 6 weeks after delivery.”
TRUTH: there are MANY research-supported core/pelvic floor exercises that are not only safe but can also help reduce pain/recovery time post-delivery. In fact, starting to gently activate these muscles sooner vs later has the best long-term benefits!
5. “Peeing your pants is normal and something that you can’t do anything about.”
TRUTH: this is SO false! Many women believe that this just “comes with the territory.” This couldn’t be further from the truth! Incontinence doesn’t need to be a lifelong condition after having a baby! There is SO much that you can do during P/PP!
6. “Back and pelvic pain are just things you need to live with.”
TRUTH: you don’t need to live with it. Yes, there is more strain on your spine, pelvis, muscles & joints when you are pregnant. That often leads to pain in these areas. However, working with a PT on posture, ergonomics, and improving mobility/strength can reduce these symptoms so you can enjoy the rest of your pregnancy!
Curious and want to learn more? 🙋🏻♀️We’d love to chat! Give us a call or submit an Appointment Request to get started today!
