Many Indian women hesitate to incorporate strength training into their prenatal routine due to common myths passed down through generations.
Here’s the reality behind these myths and safe alternatives to stay strong during pregnancy.
Myth 1: Lifting Weights Can Cause Miscarriage
Reality: Moderate strength training, when done correctly, does not cause miscarriage. It can improve blood circulation, reduce pregnancy discomfort, and strengthen muscles for labor.
Safe Alternative: Use light weights (1-3 kg) or resistance bands for exercises like seated shoulder presses and bicep curls instead of heavy weightlifting.
Myth 2: Strength Training Can Trigger Preterm Labor
Reality: There is no scientific evidence, that controlled resistance exercises cause preterm labor. On the contrary, staying active can reduce the risk of gestational diabetes and hypertension, both of which can lead to premature birth.
Safe Alternative: Bodyweight exercises like squats, wall push-ups, and side-lying leg lifts improve strength without excessive strain.
Myth 3: Exercise Can Harm the Baby
Reality: Strength training enhances fetal development by improving oxygen flow and blood circulation. Studies show that babies of active mothers are born with better brain development and healthier birth weights.
Safe Alternative: Controlled strength workouts like seated resistance band exercises or prenatal Pilates focus on muscle engagement without excessive exertion.
Myth 4: Strength Training Can Lead to Too Much Weight Loss
Reality: Pregnancy weight gain is essential, but gaining too much can lead to complications. Strength training helps maintain a healthy weight while supporting muscle tone and reducing postpartum recovery time.
Safe Alternative: Full-body strength training with light resistance bands ensures muscle activation without excessive calorie burn.
Myth 5: Pregnant Women Should Only Walk or Do Yoga
Reality: While walking and yoga are great for flexibility and endurance, strength training is essential for maintaining muscle tone, supporting posture, and reducing pregnancy-related discomforts like back pain.
Safe Alternative: A combination of walking, yoga, and low-impact strength training (e.g., seated dumbbell exercises, modified planks, and squats) offers a well-rounded fitness routine.
Myth 6: Exercising During Pregnancy Can Lead to a Weaker Baby
Reality: Research suggests that babies of physically active mothers tend to be healthier, with lower risks of childhood obesity and stronger cognitive function.
Safe Alternative: Incorporate exercises that improve circulation (e.g., gentle lunges, seated leg lifts, and resistance band rows) for a healthier pregnancy.
Strength training is highly beneficial during pregnancy when done with the right modifications. Instead of holding on to the myths about exercise, Indian women can embrace a balanced prenatal workout routine to enhance their well-being and ensure a smoother labor and postpartum recovery.