Pregnancy exercise myths: What’s safe and what’s outdated advice

Pregnancy often comes with a flood of well-meaning advice from family, friends, and even strangers. When it comes to exercise during pregnancy, outdated myths can leave expectant mothers confused about what’s safe for them and their baby.

Let’s separate fact from fiction when it comes to prenatal fitness, empowering you with evidence-based information to make confident choices about staying active during your pregnancy journey.

 

Common pregnancy exercise myths debunked

Myth #1: Exercise increases miscarriage risk

Perhaps the most concerning myth is that exercise could harm your pregnancy or increase miscarriage risk. This outdated belief has kept many expectant mothers unnecessarily sedentary.

Reality: According to the American College of Obstetricians and Gynecologists (ACOG), “Physical activity and exercise in pregnancy are associated with minimal risks and have been shown to benefit most women” with uncomplicated pregnancies. Research has found no association between moderate exercise and increased risk of preterm birth.

A comprehensive review of research showed women who exercise during pregnancy are actually more likely to deliver vaginally (73.6% vs 67.5%) compared to non-exercising women.

Myth #2: Don’t raise your arms above your head

You may have heard that reaching overhead could cause the umbilical cord to wrap around the baby’s neck.

Reality: There is no scientific evidence supporting this claim. Your baby is safely cushioned in amniotic fluid, and your movements don’t directly affect umbilical cord positioning. Overhead movements are completely safe during pregnancy when performed comfortably.

Myth #3: Avoid strength training and lifting weights

Many still believe that lifting weights during pregnancy is dangerous.

Reality: Strength training is not only safe but beneficial during pregnancy when performed properly. ACOG guidelines support both aerobic and strength conditioning exercises before, during, and after pregnancy for women with uncomplicated pregnancies.

The key is proper form, appropriate weight selection, and avoiding exercises that require lying flat on your back after the first trimester.

Myth #4: You should keep your heart rate below 140 BPM

This outdated guideline from the 1980s still circulates today.

Reality: Current ACOG recommendations have moved away from heart rate limits. Instead, they suggest using the “talk test” – you should be able to carry on a conversation while exercising. If you can talk normally but can’t sing, you’re likely at an appropriate moderate intensity.

Myth #5: If you weren’t active before pregnancy, you shouldn’t start now

Many believe pregnancy isn’t the time to begin an exercise routine.

Reality: Pregnancy is actually an excellent time to establish healthy habits. ACOG advises that previously inactive women can safely begin exercising during pregnancy. The recommendation is to start with just 5 minutes of physical activity daily and gradually increase by 5 minutes weekly until reaching 30 minutes per day.

Evidence-based benefits of prenatal exercise

The benefits of appropriate exercise during pregnancy extend to both mother and baby:

Improved maternal health: Regular physical activity helps manage weight gain, reduce back pain, strengthen muscles for labor, and may decrease the risk of gestational diabetes.

Better birth outcomes: Research shows women who exercise during pregnancy are more likely to have vaginal deliveries compared to non-exercising women.

Enhanced fetal development: Studies suggest that regular physical activity may increase uteroplacental blood flow and positively affect fetal cardiac regulation.

Mental health support: Exercise during pregnancy is associated with reduced risk of postpartum depression.

Child development: Prenatal exercise shows a positive influence on neurological and language development in the first 18 months of a child’s life.

Guidelines for safe prenatal workouts

How much should you exercise?

The current recommendation is 150 minutes of moderate-intensity aerobic activity weekly. This can be divided into 30-minute sessions five days a week or broken into smaller 10-minute segments throughout each day.

Remember that your body’s signals matter more than arbitrary weekly targets. Listen to your body and adjust accordingly.

Safe activities during pregnancy

Most activities can be modified for pregnancy safety. Excellent options include:

• Walking
• Swimming
• Stationary cycling
• Low-impact aerobics
• Modified yoga or pilates
• Strength training with appropriate modifications

These activities provide cardiovascular benefits while minimizing strain on joints and reducing fall risk. Walking is particularly accessible, requiring no special equipment and easily adaptable to changing energy levels throughout pregnancy.

Activities to avoid

Some activities carry higher risks during pregnancy:

• Contact sports (basketball, soccer)
• Activities with fall risk (horseback riding, skiing)
• Scuba diving, skydiving, and activities over 6000 feet (if you don’t normally live at that altitude)
• Hot yoga or hot pilates
• Activities requiring lying flat on your back after the first trimester

The concern with these activities isn’t just about impact but also about potential environmental factors, oxygen availability, and positioning that could compromise blood flow to the baby.

Special considerations

Joint protection

Pregnancy hormones cause ligaments to become more relaxed, making joints more mobile and potentially more vulnerable to injury. ACOG advises avoiding jerky, bouncy movements and high-impact motions that could increase injury risk.

Consider incorporating stability exercises that strengthen the muscles supporting your joints, particularly those around the pelvis and lower back, which bear additional strain during pregnancy.

When to stop exercising

Stop exercising and contact your healthcare provider if you experience:

• Vaginal bleeding
• Dizziness or feeling faint
• Increased shortness of breath
• Chest pain
• Headache
• Muscle weakness
• Calf pain or swelling
• Regular, painful contractions
• Fluid leaking from the vagina

These symptoms could indicate conditions requiring medical attention, and your safety should always come first.

Building a prenatal fitness routine

The ideal approach to pregnancy exercise is individualized based on your fitness level, pregnancy stage, and healthcare provider’s recommendations. Always get clearance from your doctor before beginning or continuing any exercise program during pregnancy.

Start each workout with a proper warm-up to prepare your muscles and joints, and include a cool-down period afterward. Stay well-hydrated before, during, and after exercise, and wear comfortable, supportive clothing that accommodates your changing body.

If you’re looking for expert guidance on safe, effective prenatal workouts, consider exploring Beginning.com’s Pregnancy Course, which offers tailored exercise routines designed specifically for each trimester.

The bottom line

Staying active during pregnancy offers numerous benefits with minimal risks when approached thoughtfully. By understanding the facts behind common myths, you can make informed choices about prenatal fitness that support both your health and your baby’s development.

Remember that every pregnancy is unique, and what works for one woman may not be right for another. Always consult with your healthcare provider about the exercise plan that’s best for your specific situation.

What matters most is finding movement that feels good for your changing body while prioritizing safety—setting the foundation for a healthy pregnancy journey and beyond.