Myth: Pregnant women should only exercise in their
second trimester.
Fact: The
Society of Obstetricians and Gynecologists of Canada (SOGC) states, “We can
encourage women with uncomplicated pregnancies in any trimester to begin an
exercise routine.” (2003). They also state that “Women and their care providers should consider the
risks of NOT participating in exercise activities during pregnancy, including
loss of muscular and cardiovascular fitness, excessive maternal weight gain,
higher risk of gestational diabetes or pregnancy induced hypertension,
development of varicose veins and deep vein thrombosis, a higher incidence of
physical complaints such as dyspnea or lower back pain, and poor psychological
adjustment to the physical changes of pregnancy.” (2003)
Myth: Previously Sedentary women
should not exercise during pregnancy.
Fact: “In uncomplicated pregnancies,
women with or without a previously sedentary lifestyle should be encouraged to
participate in aerobic and strength-conditioning exercises as a part of a
healthy lifestyle.” (SOGC/CSEP, 2003)
Myth: Pregnant women should not do core exercises.
Myth: Pregnant women cannot run
Myth: Pregnant women should not do core exercises.
Fact:
The benefits of a strong, functional core
during pregnancy include: less lower back & pelvis pain, prevention
of
urinary incontinence, less incidence of uterine ligament pain,
prevention of
musculoskeletal injuries, assistance with pushing stage of labour; less
perineal tearing, less need for episiotomies, less incidence of
prolapsed
internal organs during birth and muscle memory for postnatal
rehabilitation. Women 16+ weeks pregnant should avoid exercising flat
on their backs. Women with abdominal separation should read this article before beginning or continuing core exercises.
If you are finding it difficult to stay motivated and disciplined with your pelvic floor exercises, try the Fit 4 Two-approved Pelvic Floor Trainer App which provides both visual and audio routines at your fingertips!
If you are finding it difficult to stay motivated and disciplined with your pelvic floor exercises, try the Fit 4 Two-approved Pelvic Floor Trainer App which provides both visual and audio routines at your fingertips!
Myth: Women with strong core muscles have difficult
births.
Fact: Toned pelvic floor muscles are more
elastic, allowing for a wider passage for birth. This often means less tearing, less
episiotomies and less incidence of prolapsed internal organs during birth. It is postulated that if a woman comes from a
sport such as dance, gymnastics, horseback riding etc., where she was required
to engage her deep core muscles continuously for several years, she may have
trouble relaxing her deep and superficial core muscles during labour and delivery. In other words, the difficulty is not
related to the strength of her core but to her inability to relax. Women who fall into this category should
focus on both the relaxation and the contraction of the pelvic floor. 5 Minute Pelvic Floor Routine.Myth: Pregnant women cannot run
Fact: If
a woman ran regularly before she became pregnant, and she is following the
national guidelines for cardio F.I.T.T., she can continue to run. If and when
running ceases to feel good, she should choose an alternative low impact
cardiovascular exercise like walking or swimming.
Myth: Pregnant women should continue
exercising as they did before they became pregnant.
Fact: While it is advised to continue
doing what one is used to doing, there are still guidelines to follow. If a woman’s exercise frequency, intensity,
time or type goes beyond the SOGC/CSEP guidelines, she should modify her
program to fit within them.
Very True!
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ReplyDeleteVery true. must needed info. thanks
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ReplyDeleteI know! I know! but I'm not going to tell :-) GOOD LUCK EVERYONE! ~Marina, Fit 4 Two Abby
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ReplyDeleteWithout a doubt - TRUE!! Good luck everyone!
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