Weight Gain & Physical Activity

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How much weight should I gain during pregnancy?

Weight gain will depend on your weight before you became pregnant. Use this website to calculate your BMI (body mass index) to determine which category you fall in based on pre-pregnancy weight.

Based on your pre-pregnancy weight, you should gain:

• Underweight: 28-40 lbs
• Normal weight: 25-35 lbs
• Overweight: 15-25 lbs
• Obese: 11-20 lbs

Ask your health professional which weight gain is best for you! Your goal is a healthy baby. An adequate weight gain will help you to meet that goal. The weight you gain is the weight your baby will gain plus your body’s preparation to support your baby’s growth during and after pregnancy.

On average, this would be divided:

• Baby: 7-8 lbs
• Increased blood and fluids: 7-8 lbs
• Breast increase: 1-3 lbs
• Maternal stores: 4-8 lbs
• Placenta: 1-2 lbs
• Uterus increase: 2-5 lbs
• TOTAL weight gain: 22-34 lbs

Stay Active During Pregnancy

For pregnant women, physical activity reduces the risk of excessive weight gain, gestational diabetes, and postpartum depression. Regular physical activity contributes to overall health and well-being, reduces the risk of chronic disease and has many great benefits for a healthy pregnancy.

• You should aim for 2 hours and 30 minutes of moderate activity each week, spread throughout the week.  
• Any amount counts toward meeting 150 minutes or more per week.
• Activities include walking briskly, biking, swimming, playing sports and games, yard work, dancing, etc. During pregnancy, avoid activities with a high risk of falling or injury.

Ask your doctor about how much and the type of physical activity that is best for you.

This post was last updated on July 1st, 2021 at 3:34 PM

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