Who says exercising during pregnancy is only a celebrity thing? While it’s tempting to believe all the myths around the babysphere about exercising during pregnancy, the truth is that getting into a controlled regime of exercising or staying active during pregnancy has big benefits for you and your baby. Don’t make these myths as your excuses to spend nine months of your pregnancy on a couch. Use these facts along with your Doctor’s advise and a balanced diet to incorporate fitness in life.
Myth #1 : Exercise will only make you more exhausted.
Fact: It may seem paradoxical, but getting too much rest can make you feel more tired, while a little exercise can go a long way in boosting your energy. That said, if you're ready for a nap after your workout, you've likely worked too hard.
Myth #2 : You can't exercise on bed rest.
Fact: It is more important to flex your muscles while on bedrest to maintain your strength and flexibility. Talk to your Doctor about daily exercises, which can include arm exercises involving light weights and stretching and get active.
Myth #3 : If I exercise too much during pregnancy, I will pull nutrients from my baby so he/she won't grow properly.
Fact: The reality is that your baby is going to get what it needs. It is you who will have a drop in your nutrient store. The way to avoid any problems for you, is to maintain a healthy, nutritious and balanced diet. Eating small and regular meals along with prenatal vitamins help keep your nutrient store replenished.
Myth #4: Only prenatal exercise classes are safe for pregnant women.
While it's great to take a class that's specifically meant for prenatal fitness under guidance and supervision of trained instructors, most women don't need to take special prenatal fitness classes. Having said so, you should always let your fitness instructor know you're pregnant before class and never perform a move that makes you feel uncomfortable regardless of a trainer's instructions.
Myth #5: If you don’t usually exercise, you shouldn’t start during pregnancy.
Fact: This is one of the most known myths of pregnancy. Pregnancy is actually an ideal time to start an exercise program even if you’ve never really exercised before. A moderate exercise or activity for approximately 30 minutes per day, 5 days a week is recommended for pregnant women. Walking, swimming or yoga in moderation are a couple of recommended exercises during pregnancy.
Myth #6: Pregnancy can make you more prone to certain fitness injuries.
Fact: During pregnancy, your body produces a hormone called relaxin. It's designed to help lubricate joints so labor is easier. When joints are too under active, you are more at risk of getting injured. You must avoid activities involving deep muscle or joint movements like heavy lunges or squats.
Myth #7: Keep your heart rate under 130 while exercising.
Fact: No particular target heart rate is right for every woman. If you can talk while you are exercising, your heart rate is OK.
Myth #8 : Exercise leads to dangerous overheating and dehydration.
Fact: While it's true that overheating can be dangerous for your baby's development, particularly in the first trimester, since overheating has been associated with neural tube defects - taking a few precautions can keep you safe while exercising. Stay well-hydrated by drinking plenty of water before, during and after exercising. Keep your body cool by dressing in loose, breathable and stretchable clothes.
Myth #9: The only benefit of exercise during pregnancy is to help you lose weight more easily after your baby is born.
Fact: While exercise is a huge contributor of postpartum weight loss, the true value of exercise during and after pregnancy is the other incredible health benefits like improved metabolism and reduced risk of cardiovascular diseases. Even if you don’t see immediate weight loss after pregnancy, you should always continue to exercise because your body is benefiting internally.
Exercising can help you feel better, look better and sleep better. It also is a means of preparing your body for birth and helping get your pre pregnancy body back more quickly. Regular exercise, with approval from your Doctor, can often help minimize the physical discomforts of pregnancy and accelerate your recovery after giving birth.
Disclaimer: It is important to consult with your Doctor before deciding the dose and content of nutrition before consumption.
The views, opinions and recommendations expressed in this article are solely those of the author and intended as an educational aid