The recommended amount of weight gain would depend on your preexisting weight prior to pregnancy. In general for an average weightperson with BMI in the healthy range, the recommended weight gain would be between 12-15 kg.
In fact even if the mum doesn’t put on much weight, or less than this range, but baby is growing well, we would not be too concerned.
Fetal growth is more a result of a healthy mum and placental function rather than mum’s weight gain.
It is more of a worry if mum puts on too much weight eg more than 16-20 kg, as this may increase the risk for complications in pregnancy, and result in a more difficult delivery.
Mums who are active and in good physical shape (and have not put on too much weight in general) have the smoothest pregnancies and deliveries. Regular exercise is ideal if there are no contraindications or complications in your pregnancy that your doctor has warned you about.
Exercise depends on your pre-pregnancy habits. If you have been exercising regularly prior to pregnancy there is no reason why you should not continue. However you may have to tail down on your intensity depending on how you feel.
Being pregnant does mean you might be more prone to injury due to increased ligament laxity in pregnancy, so please take it easy with weight lifting or strenuous exercise.
