Advice to improve your movement, fitness, and overall health from the world's #1 in orthopedics.
Exercise during Pregnancy: Myths and Facts
Learn more about what types of exercise are safe during pregnancy and how to keep your body moving.
Advice to improve your movement, fitness, and overall health from the world's #1 in orthopedics.
Staying active while pregnant is not only safe; it’s one of the best things you can do for your own health and your baby’s health. But exercising with a little one on board brings up a lot of questions, even for women who have always worked out regularly. Read on for more from HSS sports medicine physician Ashley V. Austin, MD, a member of the Women’s Sports Medicine Center and the Perinatal Movement and Physical Well-Being Center at HSS.
Myth 1: Low-back pain is a normal part of pregnancy.
Fact: While hip and back pain during and after pregnancy is common, it is not a given. It has a prevalence of 45% in women during pregnancy and 25% in women who are postpartum. Even if you do have it, you don’t have to live with it. There are many treatment strategies that can be discussed with a healthcare provider, such as stretching regimens, physical therapy, ergonomic and postural adjustments, says Dr. Austin. “If you’re experiencing pain, whether during or after your pregnancy, bring it up with your OB-GYN or a sports medicine provider,” she adds.
Myth 2: Women who did not exercise before becoming pregnant should not start during their pregnancy.
Fact: The opposite is actually true: Women who are inactive prior to becoming pregnant are encouraged to exercise during pregnancy. The goal should be a progressive program, starting small and building as you go. Ultimately, the goal would be to meet the nationally established physical activity guidelines for pregnant people, which are to exercise on most days of the week for at least 30 minutes at a moderate intensity. The benefits of exercising during pregnancy include reducing the risk of pregnancy complications and optimizing both mom’s and baby’s health.
Myth 3: Exercising before breastfeeding reduces your milk supply.
Fact: Regular exercise will not decrease your breast milk or supply. Lactating women should hydrate well and consider nursing before aerobic exercise to decrease the potential discomfort of full breasts.
Myth 4: You should keep your heart rate under 140 beats per minute and/or avoid exercise that makes you sweat (e.g., anything hard).
Fact: Research has shown that rigorous physical activity during the third trimester of pregnancy decreases the risk of premature birth and has no negative effect on infant birth weight.
Myth 5: Ab exercises should be avoided during pregnancy.
Fact: It’s totally fine to engage your abs during exercise, says Dr. Austin. “A medically approved abdominal strengthening exercise program during pregnancy can decrease the occurrence and size of the separation between the abdominal muscles, called diastasis recti,” she adds.
Myth 6: Exercises done while lying down should be avoided during pregnancy.
Fact: This is only true if lying down while exercising bothers you. Women who experience symptoms such as lightheadedness or nausea when lying flat on their back should modify their exercise routine to avoid the lying position. Otherwise, there have been no adverse effects reported with short (2 to 3 minute) bouts of lying exercise.
Myth 7: Don’t run. At all.
Fact: There is no current evidence to demonstrate that running during pregnancy is dangerous to maternal or fetal health. Aerobic exercise during pregnancy reduces back pain, promotes healthy weight gain, eases constipation and reduces risk of gestational diabetes, C-section and preeclempsia.
Myth 8: Leaking urine (also called urinary incontinence) during postpartum exercise is normal and to be expected.
Fact: While stress incontinence is common postpartum, it is not normal, and you don’t have to just accept it. The cause may be decreased strength, motor control, and endurance of the pelvic
floor muscles. Many treatment strategies exist, including rehabilitation of the pelvic floor muscles. If you’re experiencing symptoms, Dr. Austin recommends seeing a physical therapy or exercise physiology specialist.
Myth 9: Diastasis recti closes on its own.
Fact: Partly true. Though it can self-resolve in some women, diastasis recti can also last for months to years in other women. Consult a PT or EP for guidance on your specific situation.
Myth 10: While pregnancy, you shouldn’t lift weights, or anything heavier than the weight of a newborn.
Fact: Research has shown that Olympic lifting and/or heavy resistance training in pregnancy resulted in fewer reported complications during pregnancy and delivery. Those continuing training through delivery without stopping also had greater benefits. Maternal benefits include decreased risk of preeclampsia and gestational diabetes, as well as improved mood and weight management. Fetal benefits include improved neural development and more optimal lean
mass.
Myth 11: You shouldn’t do any exercise postpartum until your 6-week visit. Once cleared, you can resume your normal routine.
Fact: Research supports that women can engage in many exercises in the immediate postpartum phase, including diaphragmatic breathing, pelvic floor muscle activation, and walking. Delaying guided rehabilitation until 6 weeks may compromise a safe progression to regular activity. Once medically cleared, women can gradually progress to strength training and more intense forms of aerobic exercise.
Published 4/24/2025
