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Fitness Score
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Workouts/Week
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This week
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Active time
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Trimester
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🎯 Prenatal Fitness Insight
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🏃♀️ Fitness Profile
📊 Fitness Snapshot
What this means in plain English
Enter your fitness data above to get a plain-English interpretation of your prenatal activity score.
What you should do next
- Complete your check-in above to unlock personalized next steps.
Important: Stop exercising immediately and call your OB if you experience: vaginal bleeding, shortness of breath before exertion, dizziness, chest pain, calf pain or swelling, headache, or decreased fetal movement. Never begin a new high-intensity exercise program during pregnancy without OB clearance. Always consult your healthcare provider before changing your prenatal exercise routine.
Track your fitness across all 40 weeks with trimester context
Pro unlocks week-by-week workout history, ACOG compliance trends by trimester, and a printable fitness log your OB can review — so your care team knows exactly how active you've been throughout.
Weekly Workout HistoryACOG Trend ChartsTrimester Modification GuideOB Fitness Report
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Workout Log
What you did, how long, and how it felt
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Trimester Modifications
What to change as your pregnancy progresses
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Safety Guide
When to stop, what to avoid, and warning signs
Weekly Workout Count
Energy vs Intensity
Exercise Types
Fitness Score Trend
Prenatal Fitness Report
Track & Thrive Wellness ·
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How To Use
🚀 Getting Started
1
Log Each Workout
Type, duration, intensity. ACOG recommends 150 min/week of moderate exercise during pregnancy. That's ~30 min × 5 days.
2
Track Energy & Tolerance
Energy level, pelvic pressure, round ligament pain. Listen to your body — "talk test" is your intensity guide (should be able to hold a conversation).
3
Follow Trimester Mods
T1: Reduce intensity if nauseous. T2: No lying flat on back after 20 weeks. T3: Shorten duration, lower impact, focus on mobility.
4
Know When to Stop
Bleeding, fluid leak, contractions, dizziness, chest pain, calf swelling = STOP immediately and call your OB.
📊 Terms
ACOG Guidelines: 150 min/week moderate exercise. Walking, swimming, prenatal yoga, stationary cycling all safe. Maintain, don't gain fitness. "Talk test" for intensity.
Exercises to AVOID: Contact sports, hot yoga/Bikram, scuba diving, activities with fall risk (skiing, horseback), lying flat on back after 20 weeks, heavy Valsalva (breath-holding) lifts.
Diastasis Recti Prevention: Avoid crunches, sit-ups, and planks after T1. These increase abdominal pressure and worsen DR. Safe alternatives: bird-dogs, side planks, pelvic tilts.
Relaxin Effect: Pregnancy hormone that loosens joints. Increases injury risk. Don't push range of motion beyond pre-pregnancy levels. Stability exercises > flexibility work.
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Your Data, Your Device
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Get OB clearance before starting/continuing exercise during pregnancy.
Get OB clearance before starting/continuing exercise during pregnancy.