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Pregnant fitness experts get a lot of flack on social media, particularly Facebook/Instagram bloggers. It’s clear they’re proud of their athleticism while carrying a baby — so naturally, they want to take us on their fit pregnancy journeys. We say if you’ve got it, flaunt it!

However, some people tend to think exercising while pregnant may cause the fetus harm. But according to a new report from the International Olympic Committee, strenuous exercise isn’t as much of a concern as previously thought. In fact, this new research says that exercise may not cause any further complications for mom or baby. (However, it should also be noted that there isn’t a lot of evidence suggesting the same is true for elite athletes, as their bodies know how to push the limits.)

For the most part, easy exercise, like walking, is okay and sometimes encouraged. Though, for the aforementioned elites used to a more rigorous routine, special care may be needed. Also, weight training during the first trimester should most likely be avoided as it can cause miscarriage.

Dr. Bruce Young, a professor of obstetrics and gynaecology at New York University School of Medicine had something to say about the sentiment.

It’s recommended that those used to extreme exercise cut back if/when trying to conceive, as it can affect ovulation.

One point the report isn’t clear on is whether or not exercise reduces the risk of tears or trauma during delivery — so, as with everything else, proceed with caution.

Dr. Vincenzo Berghella, Director os the Division os Maternal-Fetal Medicine at Thomas Jefferson University Hospital in Philadelphia, advises 30 to 90 minute sessions, three to five times a week for pregnant women, though that should be shortened in the later months of pregnancy because the heart is working a lot harder to keep up and for obvious reasons!

Your physician should be your greatest ally. Your doctor will tell you what your body can probably handle while pregnant — and if it seems like to much, don’t do it.

The report is featured in the British Journal of Sports Medicine.