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Dispelling Myths: Exercise During Pregnancy
Have you ever heard any of these statements?
- Exercise is not good for pregnant women.
- Women should not move much when pregnant.
- Exercise will make the baby come early.
- The baby cannot tolerate the stress of exercise.
- Pregnant women should not lift anything heavy.
- Pregnant women should only be active when pregnant if they were active prior to pregnancy.
- Pregnant women should wait until the second trimester to exercise.
- Exercise will burn too many calories so the baby won’t grow.
- Exercise increases risk of miscarriage.
These comments often said by strangers and friends can leave expecting moms confused about what is best for their baby while in the womb. Below are evidence-based answers to some popular questions about exercise during pregnancy.
Should pregnant women exercise?
While exercise is typically encouraged in all stages of pregnancy, women should consult with their healthcare provider before starting or continuing an exercise routine, especially if they have any pre-existing conditions or pregnancy-related complications. Caloric intake should be adjusted appropriately when exercising while pregnant to ensure both mother and baby are getting the needed nutrients and calories to remain healthy. The good news is that research shows that exercise during pregnancy is beneficial for both mother AND baby. According to Berghella and Saccone (2017), physical activity while pregnant is linked to successful vaginal delivery, less excessive weight gain for expecting mothers, lower rates of gestational diabetes and preeclampsia, less frequent pre-term birth, and healthy birth weight for babies. There is no evidence to suggest that women should wait until the second trimester to begin exercising. In fact, the sooner pregnant women begin exercising, the greater the benefit to mother and baby. In addition to the physical benefits mentioned, there are numerous mental health benefits for women who exercise while pregnant. Exercise boosts endorphins which can help reduce stress, anxiety, and the risk of prenatal and postpartum depression. While it seems counterintuitive, exercise can increase energy levels, aid in better sleep, and reduce pregnancy discomforts.
Does exercise during pregnancy increase risk of miscarriage?
Physical activity during pregnancy is not shown to increase risk of miscarriage. A 2023 Barakat systematic review analyzed 3,700 pregnant women across 13 studies to determine if low to moderate intensity exercise increased risk of miscarriage. Moderate intensity across these studies was defined as 55-65% of perceived maximum maternal heart rate, or perceived medium effort. Types of physical activity included yoga, pilates, aerobic activities, strength training, and pelvic floor exercises. Women who exercised were compared with women who did not exercise. There was no increased rate of miscarriage in women who exercised.
How much should pregnant women exercise?
Standard guidelines suggest 150 minutes of moderate level intensity exercise spread out over several days per week to provide a benefit. Exercising more frequently, 5 days or more per week, has shown increased benefit to mother and baby. This is the case for mothers of healthy weight as well as mothers who are overweight or obese. A 2024 Claiborne study found that an intensity of 85% of maximum heart rate does not harm the baby and even decreases likelihood of premature birth. In principal, mothers can expect to reap what they sow. Exercising more frequently and with higher intensity is likely to yield more positive results. Claiborne also found that greater exercise volume (i.e., total amount of training load) decreased the length of the baby’s hospital stay after birth.
What type of exercise should pregnant women do?
Claiborne et al. (2024) found that there are benefits to both strength training and aerobic activity. Strength training has shown to be of benefit to the placenta and, therefore, offering greater nutrient exchange to the baby. Aerobic activity alone and a combination of aerobic activity with strength training led to greater birth length in babies and baby leanness measured by weight to length ratio (i.e. ponderal index). Berghella and Saccone (2017) state that the following extensively studied types of exercise during pregnancy were found to be safe and beneficial: walking, stationary cycling, dancing, swimming, running, yoga, pilates, stretching, water aerobics, and resistance exercises with weights and elastic bands.
Not only is exercise not harmful to a baby in the womb, it is beneficial for both mother and baby! If you are pregnant or are planning to become pregnant, talk to your doctor about how you can best incorporate exercise into your pregnancy.
The Behavioral Health Wellness Environments for Living and Learning (BH WELL) research team exists to promote behavioral health and wellness among individuals facing behavioral health challenges. To learn more about BH WELL, visit our website. Interested in more evidence-based, free mental and behavioral health resources? Follow us @ukbhwell on Instagram, X, and Facebook
Barakat, R., Zhang, D., Silva-José, C., Sánchez-Polán, M., Franco, E., & Mottola, M. F. (2023). The Influence of Physical Activity during Pregnancy on Miscarriage-Systematic Review and Meta-Analysis. Journal of clinical medicine, 12(16), 5393. https://doi.org/10.3390/jcm12165393
Claiborne, A., Wisseman, B., Kern, K., Steen, D., Jevtovic, F., McDonald, S., Strom, C., Newton, E., Isler, C., Devente, J., Mouro, S., Collier, D., Kuehn, D., Kelley, G. A., & May, L. E. (2024). Exercise FITT-V during pregnancy: Association with birth outcomes. Birth Defects Research, 116(4), e2340. https://doi.org/10.1002/bdr2.2340
Ribeiro, M., Andrade, A. & Nunes, I. (2022). Physical exercise in pregnancy: benefits, risks and prescription. Journal of Perinatal Medicine, 50(1), 4-17. https://doi.org/10.1515/jpm-2021-0315
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Objective: Baduanjin is a traditional Chinese regimen involving flowing movements, breath control, and strengthening to benefit health and well-being. We investigated the effectiveness of Baduanjin for older adults with insomnia.
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BACKGROUND: Persons with mental illnesses (MI) who use tobacco are likely to experience poorer physical health and worsened psychiatric symptomology as compared to their non–tobacco-using counterparts. Therefore, engaging them in treatment is an important aspect of evidence-based care.
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OBJECTIVE: The purpose of this pilot study was to evaluate the effect of a web-based education module on the knowledge, attitudes, and ratings of willingness to access help related to suicide prevention in psychiatric- mental health nurses.
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People living with schizophrenia spectrum disorder (SSD) have poorer medication adherence compared to those with other mental illnesses. Long-acting injectable antipsychotic (LAI) medication use is associated with greater adherence, reduced re-hospitalizations, and improved recovery outcomes when compared to oral formulations.
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LGBTQ+ Pride Month: Questions to Ask Behavioral Health Providers
As we honor LGBTQ+ Pride Month, it is important to acknowledge the health inequities experienced by the LGBTQ+ community, highlighting the importance of LGBTQ+ behavioral health which embraces both mental health and well-being. This blog explores how you can advocate for your well-being when seeking behavioral health services as an LGBTQ+ individual.
The Importance of Behavioral Health and Regular Check-ins
Regular check-ins with a behavioral health provider are crucial for everyone but hold a particular significance for LGBTQ+ individuals who may face unique challenges related to their sexual orientation, gender identity, or expression. These check-ins can play a vital role in maintaining various aspects of well-being, including mental health, emotional well-being, and social support. It is also important to ensure that these behavioral health settings provide a safe environment for you to discuss your concerns whether it be topics such as coming out, navigating relationships, coping with discrimination or stigma, managing mental health conditions, and accessing resources.
Understandably, seeking these safe-spaces within behavioral health settings as an LGBTQ+ individual can cause a lot of nervousness. Therefore, we are providing a list of questions you may wish to ask while you search to find a provider who is knowledgeable, affirming, and supportive of your identity and experiences.
Questions to Ask Behavioral Health Providers
One thing to take note of is whether the in-take forms include the use of a 2-question method. This approach acknowledges the difference between gender identity and assigned sex by asking the individual how they currently express their gender identity and then what gender they were assigned at birth.
Key Questions to Ask Your Behavioral Health Providers
1. Do you use the (SOGIE) Screening or a similar screen that would consider my personal needs?
2. Do you have experience working with LGBTQ individuals? Can you provide examples of how you've supported LGBTQ patients in the past?
3. How do you approach LGBTQ-specific mental health concerns, such as coming out, gender dysphoria, or experiences of discrimination?
4. How do you address issues of confidentiality and privacy, particularly for LGBTQ patients who may not be out to everyone in their lives?
5. Are you familiar with the unique mental health needs of different LGBTQ subgroups, such as transgender individuals, bisexual individuals, or queer people of color?
6. Can you explain your understanding of LGBTQ identities and how they may intersect with mental health issues?
7. How do you ensure a safe and affirming environment for LGBTQ patients in your practice?
8. Do you use gender-affirming language and practices, such as asking for preferred pronouns and respecting chosen names?
9. Are you knowledgeable about LGBTQ-specific resources and support networks in the community?
10. Have you developed skills for interacting effectively with interdisciplinary teams where some colleagues may be less familiar with LGBTQ communities and their behavioral healthcare needs?
11. As a behavioral health provider do you work closely with a patient's primary care health provider when needed?
12. How do you stay informed about current research and best practices in LGBTQ-affirmative mental health care?
13. How do you ensure a safe and affirming environment for LGBTQ patients in your practice?
14. Do you involve LGBTQ individuals in the development and evaluation of your treatment plans?
Next Steps
Now I know some questions...what's next?
After reflecting over these questions, make sure to remember that advocating for your well-being is an essential part of your healthcare journey. By exploring these questions to seek an informed and knowledgeable behavioral health provider, you are taking wonderful steps to accessing inclusive and supportive care for both your mind and your body. Additionally, through this act of self-advocacy, you also contribute to creating a healthcare environment that respects the diverse needs of the LGBTQ+ community.
In conclusion, highlighting the need for affirmative behavioral health care and discussing strategies to navigate searching for a provider during Pride Month is important for the health of this community. By asking these informed questions, individuals can feel more confident in seeking out inclusive care for better outcomes in therapy. Ultimately, by advocating for inclusive care, we challenge stigma and dismantle barriers that hinder LGBTQ+ individuals from accessing the support they deserve. Together, let's continue the journey towards a future where LGBTQ+ individuals feel validated, supported, and empowered in their pursuit of mental health and well-being.
The Behavioral Health Wellness Environments for Living and Learning (BH WELL) research team exists to promote behavioral health and wellness among individuals facing behavioral health challenges. To learn more about BH WELL, visit our website. Interested in more evidence-based, free mental and behavioral health resources? Follow us @ukbhwell on Instagram, Facebook, and Twitter.
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Despite high tobacco use prevalence among those with serious mental illnesses, few Assertive Community Treatment (ACT) programs provide tobacco treatment. Understanding the factors associated with the intentions to engage in tobacco treatment from both provider and consumer perspectives is important.
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Graduate Spotlight: Kevin Bryant, DNP
Congratulations to Kevin Bryant, DNP, BSN, on his graduation from the University of Kentucky (UK) College of Nursing (CON) with his Doctor of Nursing Practice (DNP). Dr. Bryant’s project, “The Impact of an Educational Training to Front-line Nurses and Providers to Reduce Seclusion and Restraint: Assessing Knowledge, Practices, and Attitudes” explores effect of web-based educational intervention on front-line nurses knowledge, practices, and attitudes concerning use of seclusion and restraint of patients within psychiatric in-patient facilities. Dr. Bryant is Director of Inpatient Services at Eastern State Hospital (ESH).
Dr. Bryant traces his passion for nursing back to his experience working with residents at a nursing home in his senior year of high school. This early clinical exposure ignited his confidence to pursue UK’s College of Nursing program where he completed his BSN in 2011. Bryant began his career with ESH in 2012 as a clinical nurse and served as interim nurse manager beginning in 2014.
Bryant had the desire to continue his education and enrolled into UK’s DNP program in 2020. Flourishing under the mentorship of Dr. Woods, Bryant notes, “Dr. Woods was always very supportive and proud of us and always provided opportunities.”
Dr. Marc Woods, Chief Nursing Officer for UK Healthcare, shares, "Dr. Kevin Bryant's leadership journey reflects a strong commitment to bolstering the future of academic and clinical behavioral health nurses. His efforts in patient and staff safety are paving the way for robust and resilient care practices within the inpatient setting."
In addition to Dr. Woods’ support, Bryant credits the Work Learning Program (WLP) and his cohort for nurturing his success by providing resources and a supportive environment. Bryant states, “The Work Learning Program provided us great support, from helping with presentations and offering a relaxing study space with snacks to Dr. Okoli’s mentorship on writing literature reviews. In general, the WLP leadership’s support at ESH made it a whole lot easier for my cohort and I to successfully complete this program.”
As Dr. Bryant reflects on his DNP graduation, he emphasizes the importance of a strong support system outside of work and the WLP as well. “Outside of my cohort's support, I have a really great support system from my family- with my parents, my brothers, and my nieces that I love to hang out with. So, I am very grateful and appreciative of that” Dr. Bryant proudly states.
Congratulations, Dr. Bryant!
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Background: Healthcare workers' risk perceptions towards contracting Coronavirus 2019 (COVID-19) may determine their adoption of preventive behaviors. The adoption of six-feet physical distancing and wearing face coverings reduces the spread of COVID-19 in the community setting. Three theoretical models, the Health Belief Model (HBM), the Protection Motivation Theory (PMT) and the Theory of Planned Behavior (TPB) have been used to determine the adoption of preventive practices in relation to infectious diseases.,
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Sexual Assault Awareness Month
Dr. Kehler
April is Sexual Assault Awareness Month. This month we are provided the opportunity to listen and honor survivors in our community. It is a time to show those who have been impacted by sexual assault that they are not alone, and we hear them. It is a time to educate yourself about sexual assault and the stigma associated with these acts. It is a time to start the change in how society treats victims of sexual assault. It starts with you.
Victim blaming is a common occurrence facing sexual assault survivors. Statements such as “Why didn’t you fight back?” or “Why didn’t you just say no?” suggest the victim or survivor was responsible for what happened to them. Because we live in a society of victim-blaming, survivors often don’t report their assaults.
We live in a society where the dominant ideology is that of a cis-gender male point of view, especially in relation to how we view sex and power. The rape culture society normalizes and minimizes sexual violence and rape.
Additionally, the experience of sexual violence often leads to serious threats to a victim’s mental health. Among survivors, there are high prevalence rates for mental health problems including PTSD, anxiety disorder, depression, substance abuse, suicide attempts, and feelings of guilt and shame.
It doesn’t have to be this way. Here are some ways to support survivors.
- Challenge statements that normalize or minimize sexual violence.
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Educate yourself on sexual violence. There are myths surrounding sexual assault and rape. Dispel those myths and change your mindset based on facts. Here are some resources. The first two are national and the last is local to Kentucky:
RAINN
NSVRC
Ampersand
- Believe survivors who disclose to you.
- As a survivor ally, continue to challenge the norm and empower survivors to freely use their voice.
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