Exercise in Pregnancy

MYTHS vs FACTS

There is a lot of confusion about exercising in pregnancy and even some providers counsel patients incorrectly. Many women get their information from magazines or friends as opposed to their provider.  Here are is what ACOG (American College of Obstetricians and Gynecologist) and the US Department of Health and Human Services say about Exercising in Pregnancy.

Myth #1 Pregnant women should not excede a heart rate over 140 beats per minute.

FALSE: This restriction was removed from ACOGs guidelines in 1994.

Myth #2 If I wasn't exercising before I got pregnant, I shouldn't begin to exercise now.

FALSE: Healthy pregnant women should begin or continue easy to moderate activity for 150 minutes per week (approx 20 minutes everyday or 35-40 minutes 4 x a week).  This is when a woman should consult with her provider to determine if she is healthy enough for exercise.

Myth #3 Even though I vigorously exercise regularily, I should cut back in pregnancy.

FALSE: Women who exercised vigorously can still continue to exercise vigorously.  Some restrictions may need to be made on the type of activity. See a previous post on Activities in pregnancy.

Fertility Friday: Stop Bad Habits

We all have some bad habits that we need reminding every once in a while to cut out of our life.  It takes 21 days to form and break habits, so encourage yourself to try something for 3 weeks before you completely disregard it. Some major bad habits we need to come clean about relating to fertility are:

• Smoking. No amount of smoking is ok when trying to conceive or have good overall menstrual health.  Nicotine and the preservatives in cigarette smoke can interfere with egg quality and hormone levels.
• Caffeine. Caffeine is moderation is ok. One cup of coffee and one other source from chocolate or tea is ok, but a double extra grande with an extra shot may be pushing it. Be mindful of how much caffeine you consume.
• Sedentary lifestyle. If you have no exercise in your life, think about setting a realist goal and getting something going.
• Drink plenty of water.