Debunking Prenatal Exercise Myths: What Every Mama-to-Be Should Know

Debunking Prenatal Exercise Myth

Hey Mama,

Let’s talk about one of the most googled topics during pregnancy: exercise. You’ve probably heard it all by now—well-meaning advice, outdated warnings, and maybe even a horror story or two. But here’s the deal: much of what people think they know about prenatal exercise is rooted in myths. And it’s time to set the record straight.

Exercise during pregnancy isn’t just safe—it’s one of the best things you can do for yourself and your baby. So, let’s bust those myths and get you moving with confidence.


Myth #1: You Shouldn’t Start Exercising if You Weren’t Active Before Pregnancy
Truth: It’s never too late to start!

If you weren’t a gym regular before pregnancy, don’t stress. You don’t need to become a marathon runner or a yoga guru overnight. The key is to start small and listen to your body. Prenatal-friendly activities like walking, swimming, or light strength training can do wonders for your physical and mental well-being. Think of it this way: moving your body now is like prepping your muscles for the biggest workout of your life—labor!


Myth #2: Your Heart Rate Should Never Go Above 140 BPM
Truth: This old-school advice is as outdated as shoulder pads.

Gone are the days when we obsessively monitored heart rates during pregnancy. Today, the general rule of thumb is the “talk test.” If you’re working out and can still carry on a conversation without gasping for air, you’re good to go. Your body is smart—it’ll let you know if you need to slow down.


Myth #3: Lifting Weights Will Hurt the Baby
Truth: Weightlifting is not only safe, but it can also be super beneficial.

Strength training during pregnancy is a game-changer. It helps support your growing belly, reduces back pain, and can even make postpartum recovery easier. Stick with lighter weights and controlled movements, and avoid exercises that strain your core or involve lying flat on your back after the first trimester. When in doubt, consult a prenatal fitness expert to guide you.


Myth #4: Exercising Can Cause Preterm Labor
Truth: The opposite is true!

Not only does exercise not increase the risk of preterm labor, but studies show it may actually help reduce the likelihood of complications like gestational diabetes and preeclampsia. A stronger, healthier body is better equipped to carry your baby to term. So, let go of that fear and embrace the many benefits of staying active.


Myth #5: You Should Only Do Low-Impact Exercises Like Walking or Prenatal Yoga
Truth: While low-impact workouts are awesome, you’re not limited to them.

Every mama is different, and what feels good for your body depends on your fitness level and pregnancy journey. Love spinning? Adjust your intensity and keep pedaling. Obsessed with dance workouts? Shake it safely. If you’re unsure, work with a trainer who specializes in prenatal fitness. There are so many ways to move your body that feel fun, safe, and energizing.


Why Prenatal Exercise Matters

Beyond the myth-busting, let’s talk about the incredible benefits of prenatal exercise. Staying active can:

  • Boost your energy and mood (because, let’s face it, growing a tiny human is exhausting).
  • Reduce common pregnancy aches like back pain and swollen ankles.
  • Prepare your body for labor and help with postpartum recovery.
  • Improve your sleep (hallelujah).

Listen to Your Body

At the end of the day, every pregnancy is unique. What works for one mama might not work for another, and that’s okay. Trust your instincts, honor your limits, and don’t hesitate to ask for guidance from your healthcare provider or a prenatal fitness expert.

Mama, you’re already doing an incredible job growing that little human. Moving your body is just one more way to take care of yourself—and by extension, your baby. So, lace up those sneakers, grab a water bottle, and remind yourself: you’ve got this!

Big hugs and happy moving,

Carly

Note: Always consult with your healthcare provider before starting any new exercise regimen during pregnancy.

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