Myths Surrounding Working Out During Pregnancy: What is Safe and What is Not, Find Out Here!
It's no surprise that pregnant women are often been told that they should stop exercising for the course of the nine months, however, it's completely safe. Here are some of the myths debunked so you can continue with your workouts
Myths about exercise during pregnancy have existed for the longest time. Whether it is certain kinds of foods to movement or a whole lot more, people always seem to have something to say to an expecting mother. Myths also state that a woman should be restricted to the bed for the entirety of those nine months, however, the truth is that staying active during pregnancy has a lot of benefits. So, stop listening to rumors as we debunk some of the myths surrounding exercising during pregnancy and tell you what you should follow instead. Find them out below:
Myth 1: You should stay in bed all the time
The best way to prepare for pregnancy is a minimum of 30 minutes of mild exercises – unless your doctor says otherwise. Staying fit will help you have more stamina during labour. In other words, it's perfectly safe to continue with your regular workouts but modify as per doctors’ orders.
Myth 2: You should stop playing sports completely
If you play sports, there is no need to for to stop now. You can continue to compete as long as it’s practical. That being said, you'll want to avoid any sport that comes with a high risk of falling. Since your balance is also not at its greatest during pregnancy, you’ll want to avoid sports that require that. Consult your doctor to figure out when it's time to step back.
Myth 3: Exercising can cause a lot of dehydration
Stay hydrated by drinking lots of water before, during and after your exercise or whatever sport you are playing. For every half hour of activity, you'll need at least a full glass of water to replace the lost fluids. Keep your body cool and avoid strenuous exercising outdoors. We recommend choosing the indoors for such activities. And don’t worry if you sweat a little, since that’s completely normal. But make sure you don’t catch yourself out of breath and drenched in sweat. If you feel dizzy, maybe it’s time for you to stop.
Myth 4: Exercise will make you feel more tired
Getting too much rest can also make you feel more tired. On the other hand, a little exercise can give you the boost of energy that you need. If you feel like you need to take a nap after exercise, maybe cut down on it a little.
Myth 5: You need to stop running completely
Now if you like marathons, maybe you need to slow down a bit. Go for a shorter run and maybe not as intense as you are used to. Keep in mind that loosening ligaments and joints during pregnancy can make you more prone to injury.
Myth 6: Stop lifting weights at the gym
One thing that you need to stop doing pregnancy is lifting weights. Super heavy loads can increase your blood pressure, however, it’s not completely off limits. Performing multiple reps with light to moderate weights is perfectly safe and also encouraged. But consult with your doctor first.
Myth 7: If you’re on bed rest, avoid all kinds of movement
Just because your doctor has prescribed you bed rest, does not mean that you shouldn’t move an inch at all – unless of course, absolutely necessary. It's extra important to flex your muscles while on bed rest to maintain your strength. Ask your doctor about some of the exercises that you can do while still listening to him or her. These can include easy arm movements with light weights and some stretching.
Myth 8: Warm ups are not important
Your body’s muscles and joints are prone to injury when they're cold so make sure you’re keeping them warm, especially during pregnancy. You don’t want to get injured during pregnancy. After each exercise, give yourself about five minutes to cool down. To prevent dizziness, faintness and nausea, slow down gradually when wrapping up any routine.
Myth 9: All exercise is harmful except prenatal
While it's great to take a class that's specifically geared towards prenatal fitness with instructors who are specially trained to make modifications to keep pregnant women safe, most women don't need to take special prenatal fitness classes. That being said, if you are enrolled in a case, you should always let the fitness instructor know that you are pregnant. Also, avoid any movement that makes you feel uncomfortable regardless of a trainer's instruction.
Myth 10: Abs are a big no-no during pregnancy
During the first few weeks of pregnancy – especially till week 14, there is no harm in performing ab exercises. It’s completely safe as it is the best way to avoid back pain which starts affecting towards the end of the pregnancy. However, after the first trimester, lying flat on your back can cause the weight of your uterus to compress blood vessels, restricting circulation to you and your baby. Consult an expert on ab exercises for pregnant women who can still help you strengthen your core.
Nevertheless, whatever physical activity you perform, make sure you keep your doctor in the loop about any pains or discomfort you feel. Likewise, even the fitness instructor or the gym you go to is informed that you are pregnant. And if you’re doing these at home, make sure you’re being extra careful. Remember that while exercising during normal days, it’s important that you fill yourself up with the proper nutrients during pregnancy as well. Keep yourself hydrated throughout, and avoid unnecessary strain on your mental or physical health.