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10 Workout Myths Busted For Pregnant Women
May 2019

10 Workout Myths Busted For Pregnant Women​

Regular exercise during pregnancy not only helps you to stay healthy and happy but also makes it easier to get back in shape post delivery. Let us dispel some of the common myths related to pregnancy workout.

Myth 1:​If you haven’t exercised before, you shouldn’t:

Fact: Once your doctor approves, starting a pregnancy workout is safe as it stimulates the placental growth, just take it slow and steady. Start with 15 minutes, 3-4 days/ week and increase to 30 minutes/day. You can opt for antenatal classes, swimming, walking, low impact aerobics, prenatal yoga, etc.

Myth 2:​ Exercise in the first trimester causes miscarriage:

Fact: Research proves that light to moderate exercise does not increase the risk of miscarriage, it may perhaps reduce it. Make sure you exercise in a climate-controlled environment to avoid overheating.

Myth 3:Heart rate shouldn’t cross 140, during exercise


American College of Obstetricians and Gynaecologists (ACOG) and American College of Sports Medicine suggest using the rate of perceived exertion (RPE) to decide the safe exercise intensity. On a scale of 6-20, you should feel like you reach about a 12 -14, i.e. you should be able to talk while exercising.

Myth 4: Core exercises should be avoided.

Fact: Strengthening of pelvic floor muscles and transversus abdominis is very important during pregnancy as it improves the posture and reduces the low back issues.However, ACOG doesn’t recommend lying on your back for a long time in the later weeks.

Myth 5: Running is unsafe.

Fact: If you are an experienced runner, you can continue. Just run on level terrain to reduce the risk of falls and limit the distance, if you feel tired. But if you are not, then try other exercises.

Myth 6: Lifting weights is too dangerous.

Fact: Lifting light to moderate weights for more repetitions is safe. The hormone relaxin, released during pregnancy, loosens your joints and ligaments, so don’t overdo it.

Myth 7:You can’t exercise during bed rest:

Fact: Arm exercises, including light weights and stretching, are recommended during bed rest, to maintain your strength and flexibility.

Myth 8: Exercise leads to dangerous overheating and dehydration.

Fact: Overheating can be avoided by staying adequately hydrated, exercising in loose, breathable clothes and avoiding hot and humid environment.

Myth 9:You need to reduce your activity in the third trimester:

Fact: Balancing and deep breathing become difficult during the third trimester, so modify your workout as per your energy and comfort levels and take breaks when needed.

Myth 10: You can’t be lean and toned during pregnancy:

Fact: It is completely safe to be lean and toned by pregnancy workouts, without being underfed or malnourished.Exercise during pregnancy reduces the risk of excess weight gain, improves circulation, controls blood sugar, manages blood pressure and also reduces the risk of preterm labor. Just consult with your doctor and design your bump-safe workout regime