Debunking Two Common Myths About Prenatal Exercise
By Team Fitmoms
Updated on 7 May 2025
If you're pregnant and thinking about staying active, you’ve probably come across a lot of conflicting advice. Some of it can be confusing, outdated, or even discouraging. But let’s set the record straight! Regular exercise during pregnancy offers incredible benefits, and it’s important to separate fact from fiction. Here, we’ll debunk two common myths that might be holding you back, so you can embrace movement with confidence.
Myth #1: You shouldn’t start exercising if you weren’t active before pregnancy.
This outdated belief has prevented many expecting mothers from enjoying the benefits of physical activity. Years ago, recommendations were more cautious because there wasn’t enough research available. But now, both the American College of Obstetricians and Gynecologists (ACOG) and the American College of Sports Medicine (ACSM) make it clear: If you have a healthy, uncomplicated pregnancy, you can and should be active—regardless of your pre-pregnancy fitness level.
Pregnancy is actually an ideal time to focus on wellness. You’re already thinking about your health, your baby’s development, and making positive changes. Why not include movement as part of that journey? Exercise can help:
- Prepare your body for labor and delivery.
- Improve weight management during pregnancy.
- Reduce the risk of gestational diabetes and high blood pressure.
- Boost your mental and emotional well-being.
If you’re new to exercise, start gradually. Think of it as a way to support your pregnancy rather than a strict fitness goal. Begin with gentle movement, like walking or stretching, for just 5 minutes a dayand slowly build up to 30 minutes most days of the week. Your body will thank you!
And remember, your healthcare provider is your best resource. If you have any concerns, talk to them—but know that, in most cases, movement is your ally, not your enemy.
Myth #2: You should keep your heart rate below 140 bpm while exercising.
This advice was once widely promoted but is no longer supported by ACOG or ACSM. There is no single “safe” heart rate for all pregnant women—your ideal intensity depends on your fitness level, age, and personal comfort.
Instead of focusing on numbers, use the "talk test." You should be able to hold a conversation while exercising but not sing. This corresponds tomoderate intensity exercise, which is safe for most pregnant women. Some women, especially those who were very active before pregnancy, may safely work at higher intensities. Even research on high-intensity interval training (HIIT) suggests that it can be safe for moms and babies in low-risk pregnancies.
The key is listening to your body. If an activity feels good, gives you energy, and doesn’t cause discomfort, it’s likely safe. If you feel lightheaded, overheated, or unwell, slow down or stop. Your body will always guide you.
Embrace Movement with Confidence
By letting go of these outdated myths, you can welcome exercise as a powerful tool for your health and well-being. Whether you’re just starting or continuing a long-time fitness routine, know that movement can help you feel stronger, more energized, and more prepared for the journey ahead. Stay active, stay confident, and trust your body—it’s doing an incredible job!
