Pregnancy often comes with a flood of advice—some helpful, some outdated. Let's clarify some widespread misconceptions and provide evidence-based insights to support a healthy and active pregnancy.
Myth 1: Keep Your Heart Rate Below 140 bpm During Exercise
Fact: There's no need to strictly limit your heart rate to 140 beats per minute while exercising during pregnancy. The Australian Government's Pregnancy Exercise Guidelines recommend engaging in 1.25 to 2.5 hours of vigorous activity per week, even while pregnant. Vigorous activities include those that make you breathe harder, such as brisk walking, swimming, or cycling.
A more practical approach is to monitor your exertion using the Rating of Perceived Exertion (RPE) scale, which ranges from 1 (very light activity) to 10 (maximum effort). Exercise & Sports Science Australia (ESSA) advises pregnant individuals to aim for an RPE of 6 to 7, ensuring the activity is challenging but not overwhelming.
Myth 2: Pregnancy Hormones Loosen the Pelvis, Causing Pain
Fact: While the hormone relaxin does increase ligament flexibility to prepare for childbirth, it doesn't necessarily destabilize the pelvis. Pelvic girdle pain during pregnancy is often due to increased sensitivity in the pelvic area, influenced by factors like muscle tightness or weakness.
Research indicates that early intervention—ideally within two weeks of symptom onset—can significantly improve outcomes. Consulting a physiotherapist can help address muscle imbalances and alleviate discomfort.
Myth 3: Urinary Leakage During or After Pregnancy Is Normal
Fact: While urinary incontinence is common postpartum, it's not considered a normal or inevitable part of pregnancy. The Continence Foundation of Australia reports that 1 in 3 women experience urinary leakage after childbirth.
Pelvic floor exercises can be highly effective in preventing and treating incontinence. A simple technique involves contracting the muscles around the anus, as if trying to prevent passing gas. Start with 10 repetitions of 2-3 second holds, three times daily, gradually increasing to 8-10 second holds. If you're unsure about your technique, consider consulting a women's health physiotherapist for personalized guidance.
References:
Continence Foundation of Australia (2024). Pregnancy, childbirth and incontinence. Retrieved from: Continence Foundation
Department of Health and Ageing (2021). Physical activity and exercise during pregnancy. Retrieved from: Health.gov.au
Pulsifer, Jodie et al. (2022). Reframing beliefs and instilling facts for contemporary management of pregnancy-related pelvic girdle pain. British Journal of Sports Medicine, 56.