- Pregnant women should not exercise
Majority of pregnant women will benefit from exercise. Although, there are some medical conditions that prevent a woman from participating in exercise, getting a recommended dose of physical activity daily has potential benefits. It contributes to heart and lung health and prevents gestational weight gain.
Pregnant women who do not have any medical restrictions should get at least 150 minutes of moderate intensity exercise a week.
- Now that I am pregnant, exercise is not a good idea
Women who were not exercising before pregnancy are encouraged to start. Pregnancy may in fact be an optimal time to make healthy lifestyle changes, including taking up exercise.
- Exercise will harm the baby
Exercise has been found to be safe especially among healthy pregnant women and for the unborn child.
- Now that I am pregnant, I will definitely have incontinence
Although stress incontinence is a common problem during and after pregnancy, it is manageable. There are many exercises to strengthen the pelvic floor muscles which can decrease symptoms and improve long term outcomes even after pregnancy.
- Pregnancy and back pain are two peas in a pod
About half of pregnant women develop low back pain due to the changes that occur in the body throughout pregnancy. As the baby grows and develops, women often develop an increased lumbar curve or lordosis of the lower back and this can contribute or exacerbate low back pain (especially with poor posture). Thus, taking steps to maintain good posture and improve back and core strength can help manage or prevent the development of back pain.
Society of Obstetricians and Gynaecologists of Canada and Canadian Society for Exercise Physiology: 2019 Canadian Guidelines for physical activity throughout pregnancy.