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Should I exercise?

For most women the answer to ‘is it safe to exercise when pregnant’ is a resounding yes! Read more about safe exercise, the benefits, what’s good and what to avoid

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Pregnancy vitamin advice

Want a healthy pregnancy? Read our easy tips for pregnancy diet, how to enjoy your prenatal vitamins and what to eat while pregnant!

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Weight gain in pregnancy is not only inevitable but desirable – you should expect a steady increase as your baby develops.

Assuming you’re eating a healthy pregnancy diet (and remember eating for two doesn’t mean eating twice as much!) most healthy pregnant women will gain between 8-14 kgs (17.5- 30lbs) over the course of their pregnancy.

healthy pregnancy weight gain

Wow, I hear you gasp – that’s a BIG baby! But of course your pregnancy weight gain can be attributed to much more than the baby itself – bigger boobs, your placenta, additional blood and all sorts of other changes to your body all contribute to extra weight in pregnancy.

This is broken down to:

  • The average baby weight at birth is around 3.3 kg (7.3lb)
  • Expect your placenta to weigh 0.7kg (1.5lb)
  • The amniotic fluid weights around 0.8kg (1.8lb)
  • Your breasts will get bigger – that extra cleavage will add around 0.4kg (0.9lbs) to your weight
  • And your body will store around 4kg (8.8lb) in preparation for feeding your baby
  • The muscle layer of your uterus increases and will add around 0.9kg (2lb) to your weight
  • Pregnant women have around 50% more blood circulating in their body –and this adds another 1.2kg (2.6lb)
  • And extra fluid adds 1.2kg (2.6lb) to your pregnancy weight

When can you expect to gain weight during pregnancy?

Generally you would expect to put on approximately 1-3 kg or 10% of the total gain during the first trimester, around 6-8kgs during the second trimester and then a slow and steady gain of approximately 3.5-4kgs during the third trimester.

Whilst we wouldn’t recommend dieting or actively trying to lose weight, regular exercise will help you to maintain a healthy pregnancy weight gain – piling on too many pregnancy pounds isn’t ideal for you or your baby.

pregnancy running clothes

A fit pregnancy has so many benefits both physically and psychologically, helping to reduce many common complaints such as tiredness, varicose veins and backache; lifting your mood and make it easier to sleep, reducing stress, anxiety and depression. Increasing your fitness levels can make all the difference when it comes to labour , helping with your recovery period afterwards as well - most mums who carry on exercising during their pregnancy regain their pre-baby figure much more quickly. Managing a healthy pregnancy weight gain is just another good reason to stay fit!

healthy pregnancy diet

Keeping your body toned doesn’t just add to your strength and stamina - it makes you feel good about yourself. You’re already likely to be managing some real emotional swings as your hormones fluctuate – exercise will help you adapt to your new shape and to love the way your body looks.

And if you need any additional reassurance that exercise to manage a healthy weight gain during pregnancy is a GOOD thing – our friends at NICE (the National Institute of Clinical Excellence ) have issued a report on pregnancy weight management before, during and after pregnancy emphasising the importance of ‘weight management during pregnancy’, and the need to achieve and maintain a healthy weight by a combination of physical activity and good diet. It confirms the need to build activity into daily life, walking or cycling instead of taking public transport, taking the stairs instead of using the lift and minimising sedentary activities such as watching TV. The report re-affirms: ‘that moderate-intensity physical activity will not harm her or the unborn child. At least 30 minutes per day of moderate intensity activity is recommended.’

pregnancy gym workouts

Enjoy your fit pregnancy Mammas!

Would further guidelines about safe exercise during pregnancy be helpful? Download our free safe Exercise in Pregnancy Guide below!

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pregnancy for weight management

Concerned about a healthy weight gain during pregnancy? Read on for how a fit pregnancy will help you enjoy a healthy pregnancy and manage weight gain!


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IVF Mumma's Call to Arms...

 Pregnancy fitness after IVF FWhere do I begin, you see the thing is with IVF it doesn't just start when the needle enters your tummy and you begin injecting those hormones into your body to try and grow follicles that will eventually one day become a baby, or at least you hope and pray one of them will. I think IVF starts when you first realise that getting pregnant, something that for so long you have avoided just doesn't happen when you start to try, and try and try, and try and cry- a lot. I used to think IVF stood for I'Ve Failed, because that's how I felt. I'd failed at being a woman, as one of the most basic things a woman does is produce children, to be fertile, to mother and nurture, it's written in our DNA, we were designed to make life, and I failed, if I couldn't do that well I wasn't a woman, just a stupid little girl. 

But when it does miraculously work we need to let go of these negative feelings and emotions and really embrace pregnancy, and that includes staying fit and healthy. Do I feel guilty about exercising when I know i'm pregnant... no. But I do remember watching that little miracle being put inside of me and being paranoid that if I stood up too quickly it would fall out. And that, that is where I think I was lucky because when I said this to the nurse she laughed. But it is what she said next that made all the difference to me ... 

'Once it's in, it's up to it, there's very little you can do, it's down to nature, live your life as normally as possible, obviously don't go out and run an Iron Woman, but keep doing what you're doing and keep moving. To go against your nature will just stress you out and that's not good for a possible pregnancy.' 

That two week wait was utter hell, but I didn't put my feet up and rest, I know that will make some of you gasp in horror, and I know that will enrage some people and disgust others, but I carried on with my job as a fitness instructor, I even focused on finishing my inhouse cycling assessment for the gorgeous Soho Farmhouse. Did I feel guilty, yes, I guess I did, but I also knew I had to be true to myself and to stress and be miserable I believe would have created a toxic environment for buglet. My reasoning is simple: my body was used to the exercise, it was like brushing my teeth, and that is my reasoning now. 

pregnancy fitness after IVF

I made it, I was extremely lucky and am growing a baby and I am utterly determined to treat it as a normal baby. I feel like there is a huge fear amongst us that have had IVF and a desire to wrap our babbas' in cotton wool as it has been such a journey to get to this point, but if we begin this now before baby is even in the world, what on earth will we be like when baby arrives? I don't want to be a nervous wreck for the rest of my life, I want to be a mother and a happy one, and I have to trust that my baby knows best and up to a point nature will decide. 

I also know how important it is to stay fit and the huge benefits for my growing baby. Exercise is proven to create a healthier environment for a growing foetus, to ease the negative symptoms of pregnancy and to make birth an easier experience, obviously subject to other factors. It's also something we can do together, and something that we can continue once baby is born.

Fit pregnancy after IVF tips

Be proud, IVF mumma's, don't feel like you're any less than those for who it has happened naturally, think of it as just a different road, and ours involved a bit of a detour along the way. Put on your FittaMamma kit, where a slogan tee with pride and go out and show the world you're not afraid any more, you're not a scared little girl, you're going to be a Mumma, and a damn good one.

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Pregnancy fitness after IVF

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