Debunking Two Common Myths About Prenatal Exercise

By Aditya Tiwari

Updated on 7 May 2025

A pregnant woman in workout clothes stretching on a yoga mat at home.

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 Some of it can be confusing, outdated, or even discouraging.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This outdated belief has prevented many expecting mothers from enjoying the benefits of physical activity.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.

A pregnant woman doing light stretches in a park.

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.

A pregnant woman taking a break from exercising, drinking water, and smiling.

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!

Frequently Asked Questions

Everything you need to know about the product and billing.

What is the best diet plan for postpartum weight loss?

A balanced diet with lean proteins, healthy fats, and complex carbs supports recovery and boosts metabolism. Nutrient-dense meals with vegetables, iron, and omega-3s help with healing and energy levels. Staying hydrated aids digestion, and eating at regular intervals prevents energy crashes. Avoid crash diets, as they can slow metabolism and affect milk supply.

How to stay motivated to lose weight after pregnancy?

Focus on overall well-being instead of just weight loss. Set small, realistic goals like daily movement or healthier food choices. Enjoyable workouts, tracking progress beyond the scale, and accountability through a support system can help maintain motivation. Consistency matters more than intensity, and sustainable habits lead to long-term results.

How to stop emotional eating after pregnancy?

Recognizing emotional eating triggers is the first step. Pause and assess if hunger is real or driven by stress or fatigue. Replace eating with activities like deep breathing, journaling, or short walks. A structured meal schedule, proper sleep, and hydration help control cravings and build healthier eating habits.

How to handle stress eating?

Stress eating is often a coping mechanism. Identifying stressors and addressing them through relaxation techniques like deep breathing or stretching can help. Eating balanced meals reduces sudden cravings, and keeping nutrient-rich snacks on hand prevents impulsive eating. Over time, mindful habits replace food as a stress response.

What workouts are best for new moms?

Low-impact exercises like walking, yoga, and bodyweight strength training help rebuild strength safely. As endurance improves, squats, lunges, and light resistance training can enhance muscle tone. Short, structured workouts fit into a busy schedule, and listening to the body ensures steady progress.

What is the role of nutritionist-approved food in postpartum recovery?

Nutritionist-approved food focuses on balanced, whole ingredients that aid healing, energy, and metabolism. It includes lean proteins, healthy fats, fiber-rich carbs, and essential vitamins to support recovery and overall well-being. Eating nutrient-dense meals helps regulate hormones, improve digestion, and sustain energy levels for new mothers.

What does a nutritionist plan for weight loss include?

A nutritionist-designed weight loss plan focuses on balanced meals that support metabolism and sustainable fat loss. It includes lean proteins, fiber-rich carbohydrates, and healthy fats to keep energy levels stable. Portion control, meal timing, and hydration play key roles. Instead of restrictive diets, the plan encourages whole foods and mindful eating to promote long-term results.

What is the difference between a nutritionist and a dietitian?

A nutritionist provides general guidance on healthy eating, weight management, and lifestyle-based nutrition. They may specialize in areas like postpartum health or sports nutrition. A dietitian, on the other hand, is a certified healthcare professional who undergoes clinical training and can create medical nutrition therapy plans for conditions like diabetes or digestive disorders. While both focus on nutrition, a dietitian has formal credentials and can work in medical settings.

Who is a nutritionist?

A nutritionist is a health professional who specializes in food, diet, and nutrition to help individuals achieve their health goals. They provide guidance on balanced eating, weight management, and lifestyle-based nutrition. Some nutritionists focus on specific areas like postpartum recovery, sports nutrition, or gut health. Unlike dietitians, nutritionists may not always have formal medical training, but they play a key role in promoting healthy eating habits.