Maternity fitness series: Debunking pregnancy myths

This is the first blog post in a series that aims to empower you throughout your pregnancy and postpartum journey by debunking common myths and providing evidence-based information on maternity fitness.

Being pregnant is a roller coaster. The bouts with morning sickness.

One day you like chicken. The next day you don’t.

One day you feel like you could run a half marathon. The next it’s a struggle to get out of bed.

But unlike an actual roller coaster, this ride isn’t over in the blink of an eye.

And along with navigating all the ups and downs, you may feel other pressures like wondering if you’re getting enough steps or eating enough food.

Let’s bust some myths.

Myth No. 1: You shouldn’t exercise during pregnancy.

While rest is good, exercise during your pregnancy offers many benefits, including:

• Lower risk of gestational weight gain, diabetes and high blood pressure
• Improved mood and energy levels
• Easier labor and delivery
• Quicker postpartum recovery

The American College of Obstetricians and Gynecologists (ACOG) recommends 30 to 60 minutes of moderate-intensity exercise 3-4 days a week. Safe options include walking, swimming, yoga and prenatal fitness classes. Higher intensity exercise, such as running and weight lifting, is also generally safe, especially if the mother was completing the activity prior to pregnancy. Talk to your provider before starting or continuing any exercise program during pregnancy. Most importantly, listen to your body. 

Myth No. 2: Have more, you’re eating for two now! 
It’s true, your food intake will increase throughout your pregnancy. But that doesn’t mean you need to double your calories. 

Most experts recommend an increase of 300 calories per day by the second trimester and up to 500 calories by the third trimester. Focus on a balanced diet that’s rich in fruits, vegetables, whole grains, lean protein and healthy fats. Drink plenty of fluids to stay hydrated. You should avoid raw fish, unpasteurized foods and anything else your provider advises against.

Myth No. 3:  It is normal to leak urine during and after pregnancy. 
Incontinence, or leaking urine, is a common occurrence for women during and after pregnancy. Weakening or tightness of the pelvic floor musculature and hormonal changes that occur with pregnancy and childbirth can be contributing factors. Leaking may improve with time, however, can become a chronic issue.  If you are experiencing frequent urinary leakage during exercise or other daily activities, please seek out a medical professional for guidance. 

Myth No. 4: Core exercises are off limits during pregnancy
Not entirely true. Not entirely false. The key is to avoid certain exercises that cause doming or pain in your abdomen. 

Diastasis recti, which is the elongation of tissue connecting abdominal muscles, occurs during pregnancy and can commonly persist postpartum. Proper core engagement, which involves balance of breath mechanics, pelvic floor strength, and abdominal activation, can help improve the separation, . If you are concerned about diastasis recti, consult your medical provider.

Myth No. 5: Postpartum fitness should begin immediately
Your initial focus should be on postpartum recovery. When tolerated, gentle movement including stretching, walking, and early core and pelvic floor strengthening can help to promote tissue healing. Overall recovery and returning to a fitness routine is an individualized process and affected by many factors, including delivery type and pregnancy complications. If you have questions about appropriate activity, please consult your medical provider.

It is possible to embrace maternity fitness with confidence. You don’t have to do it alone. Consult your health care provider for personalized advice. Seek out fitness classes. Do light core work with your significant other. Go for a walk with a friend. Having a support system is invaluable during your maternity and postpartum fitness journey.