Get a reference activity level for your gestational week and chosen exercise type, including session length, a weekly target and cautions to keep in mind. This is an approximate reference, not medical advice; for any health concern or emergency, contact your pediatrician or emergency services, and follow WHO, CDC or your local health authority guidance.
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How to Use the Pregnancy Exercise Guide
Enter your gestational week and choose an exercise type, then press Show Guidance. The suggestion eases as pregnancy progresses.
Reading the result
A common target for uncomplicated pregnancies is about 150 minutes of moderate activity a week.
That target is spread over the week, for example 30 minutes on 5 days.
Sessions shorten in later pregnancy as comfort and energy change.
Use the talk test: you should be able to hold a conversation while moving.
Features
Reference session length and weekly target by gestational week
Type-specific cautions for five common activities
Intensity described in everyday terms
This is an approximate reference, not medical advice; for any health concern or emergency, contact your pediatrician or emergency services, and follow WHO, CDC or your local health authority guidance.
All processing runs locally in your browser. Your data is not uploaded to any server.
Stop and seek advice if you have bleeding, fluid loss, dizziness, chest pain, or regular painful contractions. Ask your provider before starting any new routine.