How much exercise should you do during pregnancy?

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August 16, 2024

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How much exercise should you do during pregnancy?
– Pregnancy tips, how to remain healthy, health and wellbeing, latest symptoms and treatments.

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Do take sufficient account of the capacities of your own body. If you want to exercise, it is best to consult your doctor or gynaecologist.

Exercise during pregnancy

1. The seating standard

Sitting for too long is not good for you. A good rule to follow is to stand up every 30 minutes and take a break from sitting. A quick walk to the tap for a glass of water can be enough.

2. Exercise standard

Regular exercise ensures good condition of the heart and blood vessels, lungs and muscles. Therefore, try to exercise moderately intensively for half an hour every day, the type of activity that gives you a slightly increased heart rate. Such as cycling to work, walking, gardening, …

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This also includes the step standard of 10,000 steps per day. For every 10 minutes that you move at moderate intensity, and where you cannot wear a pedometer (e.g. cycling or swimming), you may count 1500 extra steps.

If we assume that an average Flemish person moves about 6,000 steps, you can easily reach those 10,000 steps with half an hour of extra exercise. Is your round belly in your way? Then try moving three times for ten minutes.

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3. Sports or fitness standard

In addition to sufficient exercise, it is also important to be and stay fit. The fitness standard indicates how often and for how long someone should exercise intensively to maintain the condition of the heart, blood vessels and lungs. Try to do intensive exercise for 20 minutes at least 3 times a week. This increases your heart rate and you sweat a lot, for example jogging, swimming laps quickly, etc. If you were not really active in sports before pregnancy, it is a good idea to start slowly under expert supervision. If you are not used to exercise or sports, it is best to start with 15 minutes of continuous exercise, 3 times a week and gradually increase this.

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4. Muscle-building exercises

According to healthy living, adults should perform specific activities at least twice a week to strengthen (large) muscles and bones. Some examples of muscle strengthening exercises are leg exercises such as cycling or abdominal exercises such as sit-ups. Stop abdominal exercises after five months of pregnancy and stop strength training altogether after six months of pregnancy.

Also read: This is how little exercise you need to do each week to improve your health

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Last updated: April 2023

How much exercise should you do during pregnancy?

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