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5 misconceptions you've heard about working out while pregnant
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Do you believe these five myths? - photo by Kevin Jones
Historically, women rested and hid their condition of being in the family way while they were pregnant. Doctors discouraged them from participating in too much physical activity, fearing that it would harm the baby. That's not the case now. Nearly all medical professionals now agree that exercise provides numerous benefits for mom and baby.

Read on for the truth behind these five exercise misconceptions:

1. If you weren't active before, you shouldn't start an exercise program during pregnancy.

This is false. Instead, the Department of Health and Human Services recommends that pregnant women should exercise a minimum of 30 minutes a day or 150 minutes per week.

Benefits for moms who work out regularly while pregnant include less risk of depression, high blood pressure and even a lower rate of gestational diabetes. Additional benefits include:

  • Weight management
  • Improved sleep
  • Elevated energy levels
  • A reduction in swelling, bloating, constipation and backaches
  • Stronger muscles and improved overall strength and endurance.
Some studies also suggest that working out can benefit your child. Things like a stronger heart, better athletic ability and improved intelligence for your child are reason enough to lace up your tennis shoes. If you aren't in the habit of working out, you might want to start with something as non-stressful as walking, which requires no special equipment except for a supportive pair of shoes.

2. Do not elevate your heart rate above 130 BPM when pregnant.

Nope! Every woman is different and so is every heart rate. Doctors have now rejected the idea of a target heart rate and instead use a rate of perceived exertion, or RPE. The RPE lets your body guide you instead of focusing on a certain set number across the board.

3. Avoid working your core during pregnancy.

This misconception is also false. Your core muscles are abdominal muscles that wrap around your middle, providing support for your back as well. Doctors state that abdominal exercises can improve your posture and help accelerate labor and delivery. Julie Tupler, R.N., one of the authors of Lose Your Mummy Tummy, writes that a strong core will reduce back problems, ease with labor and accelerate recovery.

However, there are some restrictions. Do not lie on your back starting with the second trimester and don't over exert yourself.

4. Avoid jostling the baby with vigorous exercise.

This old wives tale is false. Exercises like running are safe as long as you feel healthy. However, your body might warn you if you feel off, so stop immediately if in doubt. Slow down as your pregnancy progresses and adjust your pace. If you cant keep up the pace, take a walk instead.

5. Avoid lifting anything over 25 pounds when you're pregnant.

It is true that lifting objects over 25 lbs. while pregnant might be riskier for some women. If you are at risk for premature labor, check with your doctor about lifting items after the first trimester. However, most medical professionals agree that its safe to lift items up to 25 pounds. In some cases, you can also lift items up to 50 pounds (like your growing toddler) while pregnant. Use the following schedule (and your doctor's advice) as a guideline:

  • Regularly lifting 50 pounds or more: Stop work by week 20 of your pregnancy.
  • Occasionally lifting more than 50 pounds: Stop work by week 30.
  • Repetitive lifting of 25 to 50 pounds: Stop work by week 34.
As always, consult with your personal doctor before making changes to your diet and exercise, especially if you are pregnant.
Its toxic: New study says blue light from tech devices can speed up blindness
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A new study from the University of Toledo found that blue light from digital devices can transform molecules in your eyes retina into cell killers. - photo by Herb Scribner
It turns out checking Twitter or Facebook before bed is bad for your health.

A new study from the University of Toledo found that blue light from digital devices can transform molecules in your eyes retina into cell killers.

That process can lead to age-related macular degeneration, which is a leading cause of blindness in the United States, according to the researchs extract.

Blue light is a common issue for many modern Americans. Blue light is emitted from screens, most notably at night, causing sleep loss, eye strain and a number of other issues.

Dr. Ajith Karunarathne, assistant professor in the UT Department of Chemistry and Biochemistry, said our constant exposure to blue light cant be blocked by the lens or cornea.

"It's no secret that blue light harms our vision by damaging the eye's retina. Our experiments explain how this happens, and we hope this leads to therapies that slow macular degeneration, such as a new kind of eye drop, he said.

Macular degeneration is an incurable eye disease that often affects those in their 50s or 60s. It occurs after the death of photoreceptor cells in the retina. Those cells need retinal to sense light and help signal the brain.

The research team found blue light exposure created poisonous chemical molecules that killed photoreceptor cells

"It's toxic. If you shine blue light on retinal, the retinal kills photoreceptor cells as the signaling molecule on the membrane dissolves," said Kasun Ratnayake, a Ph.D. student researcher working in Karunarathne's cellular photo chemistry group. "Photoreceptor cells do not regenerate in the eye. When they're dead, they're dead for good."

However, the researchers found a molecule called alpha-tocopherol, which comes from Vitamin E, can help prevent cell death, according to Futurism.

The researchers plan to review how light from TVs, cellphones and tablet screens affect the eyes as well.

"If you look at the amount of light coming out of your cellphone, it's not great but it seems tolerable," said Dr. John Payton, visiting assistant professor in the UT Department of Chemistry and Biochemistry. "Some cellphone companies are adding blue-light filters to the screens, and I think that is a good idea."

Indeed, Apple released a Night Shift mode two years ago to help quell blue lights strain on the eyes, according to The Verge. The screen will dim into a warmer, orange light that will cause less stress on the eyes.