Target HR: 50–70% of max (220 − age)
ACOG: 150 min/week moderate aerobic + 2 strength days
Pregnancy Exercise Safety Calculator 2025: Safe Limits by Trimester (ACOG)
Exercise during pregnancy is safe and recommended for most women. Our calculator uses **ACOG guidelines** to set **heart rate**, **duration**, and **type** limits.
Safe Exercise by Trimester
| Trimester | Duration | Intensity | Best Types |
|---|---|---|---|
| 1st | 30 min/day | Moderate | Walking, swimming |
| 2nd | 30–45 min | Moderate | Yoga, cycling |
| 3rd | 20–30 min | Light–Moderate | Pelvic floor, walking |
Heart Rate Guidelines
- Under 30: 140–155 bpm
- 30–39: 135–150 bpm
- 40+: 130–145 bpm
- Use **talk test**: Can talk comfortably = safe
Recommended Exercises
- Walking, swimming, prenatal yoga
- Stationary bike, low-impact aerobics
- Pelvic floor (Kegels), light weights
Avoid These
- Contact sports, hot yoga
- Lying flat after 16 weeks
- Scuba diving, high altitude
Warning Signs to Stop
- Vaginal bleeding, dizziness
- Shortness of breath before exercise
- Contractions, calf pain
High-Risk Conditions
Clear with OB first: placenta previa, preeclampsia, cervical issues.
Benefits of Exercise
- Reduces gestational diabetes risk
- Improves mood, easier labor
- Faster postpartum recovery
Pro Tips
- Warm up 5–10 min
- Stay hydrated, wear support bra
- Track with Weight Gain
FAQs
Can I run if I did before? Yes, if cleared — reduce intensity.
Core exercises? Avoid crunches after 1st trimester.
Post-C-section? Wait 6–8 weeks, light walking.
Conclusion
Use our **2025 Exercise Safety Calculator** to stay active safely. Always consult OB/GYN.
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