In this episode of the MamasteFit Podcast, hosts Gina and Roxanne, experts in perinatal fitness, debunk common prenatal fitness myths. They explore the importance of movement for pregnant women, explaining why it is not only safe but beneficial for both mother and baby. They discuss prenatal fitness's role in enhancing resilience to stress, brain development, and health outcomes for babies, as well as its impact on postpartum recovery and overall comfort for expectant mothers. Several prenatal fitness myths, like causing loss, avoiding core exercises, twisting, or weightlifting, are debunked based on scientific evidence. The hosts explain the potential harm of abandoning physical activity during pregnancy and recommend tools such as Crossover Symmetry resistance bands and Needed prenatal supplements.

In This Episode:

00:00 Introductions

01:12 Understanding Prenatal Fitness Myths

01:41 The Importance of Exercise During Pregnancy

02:43 Benefits of Exercising for Baby During Pregnancy

04:10 Understanding Baby Size and Exercise

10:33 The Impact of Exercise on Baby's Resilience and Development

13:19 Benefits of Exercise for the Mother

16:55 Debunking Common Prenatal Fitness Myths

17:12 Understanding the Impact of Exercise on Miscarriage and Preterm Labor

26:36 The Importance of Core Exercises During Pregnancy

29:12 The Importance of Hydration and Nutrition During Pregnancy

32:08 Understanding the Impact of Laying on Your Back During Pregnancy

49:06 Conclusion: The Benefits of Prenatal Fitness

To Read More on the Studies Referenced in this Episode:

• Davenport, Margie H, Stephanie-May Ruchat, Frances Sobierajski, Veronica J Poitras, Casey E Gray, Courtney Yoo, Rachel J Skow, et al. 2019. “Impact of Prenatal Exercise on Maternal Harms, Labour and Delivery Outcomes: a Systematic Review and Meta-Analysis.” British Journal of Sports Medicine 53 (2): 99–107. https://doi.org/10.1136/bjsports-2018-099821.

• de Andrade Leão, Otávio Amaral, Marlos Rodrigues Domingues, Andréa Dâmaso Bertoldi, Luiza Isnardi Cardoso Ricardo, Werner de Andrade Müller, Luciana Tornquist, Rafaela Costa Martins et al. "Effects of regular exercise during pregnancy on early childhood neurodevelopment: the physical activity for mothers enrolled in longitudinal analysis randomized controlled trial." Journal of Physical Activity and Health 19, no. 3 (2022): 203-210.

• Clapp, James F., Hyungjin Kim, Brindusa Burciu, and Beth Lopez. 2000. “Beginning Regular Exercise in Early Pregnancy: Effect on Fetoplacental Growth.” American Journal of Obstetrics and Gynecology 183 (6): 1484–88. https://doi.org/10.1067/mob.2000.107096.

• Menke, Brenna R., Cathryn Duchette, Rachel A. Tinius, Alexandria Q. Wilson, Elizabeth A. Altizer, and Jill M. Maples. 2022. “Physical Activity During Pregnancy and Newborn Body Composition: A Systematic Review.” International Journal of Environmental Research and Public Health 19 (12): 7127–. https://doi.org/10.3390/ijerph19127127.

• Davenport, Margie H., Amariah J. Kathol, Michelle F. Mottola, Rachel J. Skow, Victoria L. Meah, Veronica J. Poitras, Alejandra Jaramillo Garcia et al. "Prenatal exercise is not associated with fetal mortality: a systematic review and meta-analysis." British journal of sports medicine 53, no. 2 (2019): 108-115.

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This podcast is sponsored by Needed, a nutrition company focused on optimal nourishment for your perinatal journey. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use code MAMASTEPOD for 20% off your first order or three months of subscription.⁠ ⁠⁠⁠⁠⁠⁠⁠ And we are sponsored by Crossover Symmetry, world-class training and equipment for pain, fitness & performance. ⁠⁠⁠⁠⁠⁠⁠⁠⁠Use code MAMASTEFIT for 20% off your equipment package.