Fit to be pregnant

Staying active and eating well in pregnancy can feel confusing, especially when you're short on time. This beginner-friendly guide brings exercise, nutrition and mindset together in one plan, organised by trimester, with no gym needed.

What's inside

• Exercises for each trimester that you can do at home

• Nutrition guidance: what to eat, and what to avoid, to support your energy and your baby's growth

• Trimester-by-trimester guidance on what your body needs

• Quick routines for busy days

• Tips for managing tiredness and stress

• Step-by-step instructions for complete beginners

Who it's for: pregnant women who want to stay active and eat well, including busy mums and single mums, and beginners with no exercise experience.

How to use it

• Read the section for your current trimester first.

• Choose one short routine and do it at the same time each day.

• Take the guide to your next antenatal appointment and ask whether the exercises suit you.

Before you start: every pregnancy is different. Talk to your doctor or midwife before beginning any exercise programme, and stop and seek advice if you feel pain, dizziness, bleeding or shortness of breath.