Edie and Amy

How Much Exercise During Pregnancy Is Safe For Mums?

As long as our obstetrician says it’s okay, we need to engage in moderate exercise during pregnancy
The recommendation is 150 minutes a week. This translates to 25-30 minutes of exercise daily. Examples of activities include :

  • brisk walking
  • daily house chores
  • water aerobics
  • Yoga
  • Using a stationary exercise bike
  • Swimming

I remember being told by my obstetrician to “take it easy” during my first pregnancy. I said to myself “ what does that even mean”? How do you measure that? I have loads of physical tasks I must do daily . What degree of physical exercise during pregnancy is

Well, according to an article in the British Journal of Medicine (Davenport Motola et al), the yardsticks are based on your heart rate , your age and something called a “talk test”.
If you can maintain a conversation but not sing a song while exercising you are on the right track if not, you are doing too much. That’s the talk test.

If you are less than 29 years old your target during exercise is a heart rate of 129-146 beats per minute ; for women 30 years old and above the target is 129-130 beats per minute.

Please avoid high impact sports such as basketball, football etc. especially if you didn’t engage in the prior to falling pregnant . If the weather is hot or humid please make sure you have with you and drink regularly from your flask of water to drink while exercising so you remain hydrated .
Remember, make sure you get clearance from your doctor on your state of health before engaging in exercise in pregnancy.

Learn more about conditions where exercising may not be a good idea.

Mottola MF, Davenport MH, Ruchat S, et al
2019 Canadian guideline for physical activity throughout pregnancy
British Journal of Sports Medicine 2018;52:1339-1346.
  • When Do Babies Start Walking?
    For every parent, watching your child take his/her first steps is a thing of joy. In fact, walking is one of the most amazing and memorable developmental milestones for every child. Sometimes, it may seem like this milestone was crossed overnight, especially when your little one has already started climbing chairs and tables. However, walking […]
  • 9 Easy Ways To Help Your Baby Start Crawling
    Crawling is an important milestone in your baby’s developmental journey. As it is with every milestone, achieving it brings joy and fulfillment. Other important milestones include sitting, standing, and walking. Although developmental milestones are natural and need not be taught, your baby still requires all the support you can provide in this period. Are you […]
  • Positive Parenting Techniques – All you need to know
    There’s no ultimate rule to being a parent. However, with positive parenting, you can get the best out of this journey for you and your child. If you’re wondering how to go about this whole new world of parenting, you’re at the right spot. Just like you, many parents around the world also apply positive […]
  • How to Care for The Soft Spot on Your Baby’s Head
    When it comes to your baby, his/her growth and development are continuous and truly amazing. From a little mass of tissue formed immediately after conception, to the genius behind those strong kicks you feel in the later stages of pregnancy, the list is almost endless. Even after your baby is born, there are still many […]
  • How To Care For Your Baby’s Umbilical Cord
    Most relationships end at a point; including the one you share with the umbilical cord during pregnancy. Here’s the fact: it’s not you, it’s just normal. After birth, your little one no longer depends on the umbilical cord for gas transport and nutrient supply. Thankfully, this is an expected sign of growth. During pregnancy, your […]


Enjoyed our Content? Please spread the love :)