Before you read:

The author of this article is a women’s health trained physiotherapist who is using best practice guidelines based on the most recently available from The American College of Obstetrics and Gynaecologists (ACOG) Committee Opinion in 2015. The full content is available here.

Here were their key points, summarised from medical jargon into pwrmums friendly language:

  • Women with uncomplicated pregnancies should be encouraged to do BOTH cardio and strength and conditioning training before, during and after pregnancy (NOT just yoga and walking!!)
  • Women should be managing (or build up to managing) 20-30 mins of moderate exercise per day, every day. Brisk walking is one example of moderate exercise, there are many others (jogging, swimming, circuit training, lifting weights etc)
  • Physical activity in pregnancy has minimal risks and has been shown to benefit most women, although some modification to exercise routines may be necessary due to normal bodily changes during pregnancy (i.e. your growing bump)
  • A thorough clinical evaluation (by a doctor) should be conducted before recommending an exercise programme to ensure that there is not medical reason to avoid exercise (see box 1 on the appendix)
  • Regular physical activity during pregnancy improves or maintains physical fitness, helps with weight management, reduces the risk of gestational diabetes in obese women and enhances psychological well-being

Here's what I did at 12 weeks

Here's what I did at 16 weeks

Here's what I did at 30 weeks

Here's what I did at 32 weeks

Here's what I did at 36 weeks