Well you can start exercising a few days after getting the piercing done, just listen to what your body is telling you. If the piercing is painful after a work out you need to back off a bit or choose other exercises that wont irritate the piercing. And always remember to shower off after your workout and rinse the piercing.
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You can go swimming 72 hours after getting a piercing, just remember that it is important to wash the piercings after you have finished your days worth of water activities.
As long as it isn't a contact sport and no one else's sweat will get in your piercing you can play a sport right after you get your navel done.
You can, but shouldn't. The navel is where most of your torso's sweat acumulates, and if you run for 100 or so minutes, you're going to sweat a lot. It's not the best way to avoid infection.
As long as possible but at least 2-3 months. If it gets infected or if you heal slowly, wait a bit longer. Its a general time guideline, just listen to your body :)