Type of exercises
Moderate intensity aerobic activity is recommended during pregnancy.
An aerobic activity is one in which you move large muscles of the body (like those in the legs and arms) in a rhythmic way.
Moderate intensity means you are moving enough to raise your heart rate and start sweating. You still can talk normally, but you cannot sing. Examples of moderate-intensity aerobic activity include brisk walking and general gardening (raking, weeding, or digging).
Duration & frequency
Ideally, pregnant women should get at least 150 minutes of moderate-intensity aerobic activity every week.
You can divide the 150 minutes into 30-minute workouts on 5 days of the week or into smaller 10-minute workouts throughout each day.
If you are new to exercise, start out slowly and gradually increase your activity. Begin with as little as 5 minutes a day. Add 5 minutes each week until you can stay active for 30 minutes a day.
Pre pregnancy activity
If you were very active before pregnancy, you can keep doing the same workouts with your obstetrician’s approval. However, if you start to lose weight, you may need to increase the number of calories that you eat