You shouldn't workout during pregnancy if you were not previously engaged in an exercise program prior to becoming pregnant: MYTH

• ACSM states a healthy woman may continue with her regular exercise regimen or begin a new program during pregnancy.
• If you have not exercised prior, start slow and build up gradually.
• Consistency is most important.

Exercise may prevent gestational diabetes: TRUE

• Exercise has an insulin like effect on the muscles causing blood sugar levels to drop.
• 3-5% of pregnant women will get Gestational Diabetes.
• REGULAR exercise is one of the most important factors in prevention!
• Small meals, include protein, reduce sugars.

You should cut back exercise in the last trimester: MYTH

• You might cut down the intensity, but you should remain consistent.
• It's important to continue at a similar RPE throughout the pregnancy.

Pregnant women should not exercise more than three times per week: MYTH

• ACOG recommends 30 minutes or more of moderate exercise daily, with doctor approval.
• ACSM recommends 5 or more days per week.

You must keep your HR under 140 bpm: MYTH

• This is not a recommendation on the current guidelines.
• This was old recommendation was removed as a guideline in 1994.
• Use RPE / Modified Borg Scale.
• ACOG recommends mild to moderate workout.

You can participate in any sports while pregnant that you did before: TRUE with a few exceptions

• Youcan continue past sports if you listen to your body.
• Avoid contact sports.
• Avoid exercises with risk of falling.
• Non-weight bearing is likely to be more comfortable.

Kegels are not necessary if you are going to have a Cesarean: MYTH

• Most pelvic floor damage is caused during pregnancy.
• Cesarean patients still complain of urinary incontinence.

Absolute Contradictions to Excercise During Pregnancy

• Significant heart disease
• Restrictive lung disease
• Incompetent cervix
• Multiple gestation at risk of premature labor
• Persistent second or third trimester bleeding
• Placenta previa after 28 weeks of gestation
• Premature labor during current pregnancy
• Ruptured membranes
• Preeclampsia/pregnancy induced hypertension

Warning Signs to Stop Exercise During Pregnancy

• Bleeding
• Dyspnea (labored respiration) prior to exertion
• Premature labor
• Dizziness
• Severe abdominal pain
• Feeling unusually tired
• Headache
• Chest pain
• Muscle weakness
• Calf pain or swelling
• Decreased fetal movement
• Amniotic fluid leakage