Busting Myths Around Exercise in Pregnancy
When I first found out I was pregnant, one of my first thoughts was ‘can I still work out?!’ I’ve been researching and learning about exercise in pregnancy ever since.
For some reason, there is a strong, old fashioned belief that you shouldn’t workout when growing a baby. Sure, you need to take it easy, refrain from lifting anything heavier than you’re used to and ‘don’t bump the bump’, but with the right knowledge and guidance it can be the best thing for you! . I want to bust those myths around exercise in pregnancy once and for all! Here are a few I’ve come across so far. Please do hit me up with any others you’ve heard in the comments below! I’ll happily bust that myth with some scientific reasoning or simply laugh along!
Myth 1: You WILL overheat: False! While you’re pregnant your body temperature does naturally increase, but you can make sure you don’t overheat during exercise by:
Ensure you can talk and hold a conversation during your workout, even if a little breathless. In pregnancy you should be working to around 6-7 out of 10, 10 being your maximum exertion. This is known as your RPE (Rate of Perceived Exertion) and is based on how you feel
Keeping hydrated
Working out in a cool or air conditioned space
Wearing comfortable clothes which are breathable and don’t feel restricting
Remember, if you do feel dizzy, nauseous or you can’t hold a conversation, it’s time to take a break.
Myth 2: Exercise will make you extra tired: False! I’m such an advocate that exercise can help you feel better and that includes combatting tiredness. If you’ve read my blog '10 positive reasons to exercise during pregnancy’, you’ll know that exercise releases endorphins - the feel good hormone - which gives you a natural high. I also feel such a sense of achievement if I’ve fought through the tiredness to workout and often have a better workout because of it! In turn, you then usually sleep better and so feel less tired.
Myth 3: You have to give up running in pregnancy: False! Ok, so people often ask me ‘do I need to give up running now I’m pregnant?’ and I have an article with further details if running is your thang (send me a message for access to the article). But in a nutshell, if you were a runner before pregnancy, you’re fine to continue, but please bear these points in mind:
This is not a time to increase your miles or intensity - no PBs please! In fact you’ll need to decrease both of these over time (contact me for further details)
Make sure you don’t run anywhere with trip hazards, i.e. trail running
Take a phone with you, tell someone where you’re going for a run and how long you expect to be
Run where there are lots of people around to help you if you need it, e.g. a park or through town
Wear the correct shoes (hello faithful running trainers)
Make sure you can still see your feet. That bump will grow to a point where you can’t see them eventually and it’s not rocket science that this is a major tripping hazard
Judge how you feel - if you don’t fancy it then please do go. You are the only one who knows how you feel. Go for a power walk instead or rest until tomorrow
Stay hydrated to replace the fluids you’re losing
Myth 4: Lifting weights is a no-go: False! You can absolutely lift weights when you’re pregnant! Again, you need to be careful and be sure not to work to your maximum level pre-pregnancy, but maintaining your muscle mass with help in so many ways: better stability, increased stamina, counteract posture changes and prep for mama-hood! Lifting a baby is no mean-feat! There are so many more benefits and a few things to be mindful of so please do sign up to Team Bump for further information and guidance.
Myth 5: You can’t do core exercises when you’re pregnant: False! Your core is made up of more than just your abs. Your core includes your obliques (down the side of your torso), your lower back, your pelvic floor and more. During pregnancy it’s important to ‘maintain’ rather than ‘improve’ your muscular strength, however your core muscles (not including your abs) are one area you can strengthen to help support your growing body and improve your posture which will inevitably change as you grow. Team Bump workouts help you to do this safely.
Myth 6: Keep your heart rate under 140 BPM: Keeping your heart rate under 140 beats per minute (BPM) when pregnant was once the advice back in the day, but times have changed and we now know more about exercise and exertion in pregnancy. Updated advice is now based on Rate of Perceived Exertion (RPE) which means you should work to your personal 6-7 out of 10, 10 being your absolute maximum effort level.
So, what can’t I do during pregnancy?
There are of course some activities you’ll need to say goodbye to (or not begin) until after the baby has arrived and you’re ready:
As always, no PBs during pregnancy, no matter what the exercise
Contact sports such as football or hockey
Anything where you have a risk of falling, e.g. horse riding, ice skating, skiing, rock climbing
High impact sudden movements like box jumps or skipping. Not only is there a risk of falling, but the hormone relaxin is present during all trimesters which does the amazing job of loosening your joints to accommodate your growing baby and to prepare for birth. So these sudden movements could more easily cause injury. This is also the case for developmental stretching (trying to stretch further than you have in the past)
Scuba diving due to the risk of decompression sickness and gas embolism (gas bubbles in the blood)
Exercise at heights over 2,500m above sea level due to the risk of altitude sickness
As time goes on, you may want to avoid anything that makes you uncomfortable or could ‘bump the bump’ e.g. spinning (that saddle!) or the row machine
If you have any questions about exercise in pregnancy, please do feel free to email helloteambump@gmail.com or send us a DM on Instagram @team.bump.
Lizzie x