‘There’s a lack of quality advice about how much to exercise during pregnancy’ – Professor Greg Whyte OBE, Sports Relief trainer and author of Bump It Up, offers a guide to exercise and pregnancy 
 
 Pippa has highlighted a common experience of many mums-to-be – the lack of quality advice about how much you can exercise during pregnancy. When my wife became pregnant with our first child, I was compelled to write a book on the subject. While the internet provides a wealth of information, it is difficult to separate the wheat from the chaff. One of my so-called golden rules of exercise and pregnancy is to aim for maintenance of fitness and not improvement. Pippa’s excellent physical activity and exercise programme prior to pregnancy is one of the reasons she’s been able to sustain a high level of activity during the first trimester (12 weeks). 
 
 Whilst the visible changes to the mother’s body are limited in the early weeks, internally there are a host of changes taking place that may impact activity levels, for example, hormone changes. For Pippa, the absence of morning sickness has enabled her to continue to exercise. She’s also right to highlight how exercise and physical activity during pregnancy results in improved physical, mental and emotional health. And exercising outdoors, as Pippa does, is a great mood booster. Plus there’s the social aspect – taking part in antenatal classes offers a great opportunity to share experience and information with other mums-to-be. 
 
 Pippa also highlights some of the other golden rules of exercise during pregnancy. Reducing the intensity and to a moderate level is very important. It’s also advisable not to overheat and to make sure you keep well hydrated. This can be achieved by reducing both the intensity and duration of exercise and drinking plenty of water. 
 
 Pippa has chosen not to run and focus instead on walking and other sports. As she’s already a regular runner, there’s nothing to say she couldn’t continue. But it’s a personal choice and down to how you feel. 
 
 She’s also right not to try any new exercise or sport during her pregnancy. I’m often asked whether it’s safe to take part in sports that have the potential for impact, such as skiing or horse riding. My first response is to ask if the mother has always taken part in the sport and if they are proficient. If the answer is yes, then in general, continuing to participate in the sport they enjoy is acceptable, as long as basic rules are adhered to. 
 
 Of course, as the pregnancy progresses, the increase in the size of the bump may simply preclude certain activities on biomechanical grounds as the centre of gravity changes. 
 
 Targeting pelvic floor and core strength and stability (80% of pregnant women suffer from back pain) is recommended throughout pregnancy and beyond. I always encourage mums-to-be to include pelvic floor exercises – a strong pelvic floor can help with delivery. 
 
 Pippa has made great choices in her exercise and physical activity programme during her first trimester and as a result, has had an excellent start to her pregnancy. I look forward to future instalments of her exercise and pregnancy journey. 

 Pippa Middleton welcomed her first child with husband James Matthews. 
 
 The couple welcomed a baby boy on Monday at 1:58 p.m., local time, weighing 8 lbs. 9 oz., PEOPLE confirms. 
 
 “Everyone is delighted and mother and baby are doing well,” her representative tells PEOPLE. 
 
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 Speaking on behalf of Pippa’s sister, Kate Middleton, and brother in law, Prince William, Kensington Palace said in a statement: “The Duke and Duchess of Cambridge are thrilled for Pippa and James.” 
 
 The newest addition to the family makes her older sister, Kate, an aunt for the first time. The royal mom of three likely has plenty of sage advice (and newborn clothes!) to pass on to her younger sister, who was one of Prince Louis’ very first visitors after his birth in April. 
 
 Pippa followed in the footsteps of her royal big sister by giving birth in the Lindo Wing of St. Mary’s Hospital — the same place where Kate and Prince William welcomed all three of their royal children. 
 
 The new mom is kicking off a baby boom. Meghan Markle and Prince Harry announced on Monday that they are expecting their first child in the spring. 
 
 A source previously told PEOPLE that Pippa and her husband, James, are looking forward to settling down and “having children and leading a quiet life.” 
 
 And their new baby will have plenty of little playmates. In addition to cousins Prince George, Princess Charlotte and Prince Louis, Matthews’ younger brother, Spencer Matthews, welcomed his first child, a son, with his wife, model Vogue Williams, in early September. 
 
 James Matthews and Pippa Middleton Neil Mockford/GC Images 
 
 Pippa, 35, and James, 41, tied the knot last year on May 20 at St. Mark’s Church in Englefield. Her royal nephew and niece, George and Charlotte, served in the bridal party. 
 
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 Middleton confirmed her pregnancy in a June column for the U.K. supermarket monthly Waitrose Kitchen magazine. The then-expectant mom revealed that she did not battle severe pregnancy sickness, or Hyperemesis Gravidarum (HG), unlike Princess Kate. 
 
 “I was lucky to pass the 12-week scan without suffering from morning sickness. That meant I was able to carry on as normal,” she wrote. 
 
 She stayed active throughout her pregnancy and documented her fitness regime in her ongoing column. 
 
 Max Mumby/Indigo/Getty 
 
 “I’ve noticed my body change, but through exercise I feel it’s being strengthened,” she wrote. “I’m fanatical about sport and have looked at loads of books and websites on exercise during pregnancy, but have been disappointed by the limited technical information what you can and can’t do.” 
 
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 Pippa Middleton and James Matthews James Gourley/Shutterstock 
 
 At the start of her third trimester, Middleton shared that swimming had become part of her routine. 
 
 “From personal experience, I’d confidently say I find it has been the most enjoyable and rewarding form of exercise since I found out I was expecting,” she shared. “It’s comforting to know that it’s safe throughout pregnancy, and you don’t need to adapt and change too much (unlike most other sports). It’s so good for you that you could swim every day – as long as you don’t overexert yourself – right up until the end of the third trimester.” 
 
 In her final column, she revealed that she had turned to meditation to help her in the late stages of her pregnancy. 
 
 “I was skeptical at first, but after practicing this discipline for the past month I have noticed a huge difference in my mental wellbeing and sense of clarity,” she wrote. “It’s a good idea to take some wellbeing time for mummy-to-be now and, most importantly, for the future.” 
 
 News of Pippa’s pregnancy was first reported just days before sister Kate was admitted to St. Mary’s Hospital in London in the early stages of labor with Prince Louis on April 23. 

 CLOSE Pippa Middleton is a new mom to a baby boy. Middleton is the younger sister of Kate, Duchess of Cambridge, who's married to Prince William. USA TODAY 
 
 Pippa Middleton and husband James Matthews at Wimbledon Tennis Championships on July 13, 2018 in London. (Photo: Karwai Tang/WireImage) 
 
 Pippa Middleton gave birth Monday afternoon to her first baby, a boy, adding another grandchild to the Middleton clan and a first first-cousin for Prince George, Princess Charlotte and baby Prince Louis of Cambridge. 
 
 The birth was confirmed Tuesday morning by Middleton's representative in London, Jo Milloy. 
 
 
 
 "He was born Monday (October 15th) at 1:58 p.m., weighing 8 (pounds) and 9 (ounces)," the representative told USA TODAY. "Everyone is delighted and Mother and baby are doing well." 
 
 James Matthews and Pippa Middleton attend the wedding of Princess Eugenie of York and Jack Brooksbank at St George's Chapel in Windsor Castle on Oct. 12, 2018. (Photo: Samir Hussein/Pool/WireImage) 
 
 The younger sister of the former Kate Middleton, now Duchess Kate of Cambridge, Pippa, 35, had her baby at St. Mary's Hospital in London (where the royal children were born), with husband James Matthews by her side. 
 
 Matthews was spotted by paparazzi entering the maternity Lindo Wing at the hospital on Monday, the same day Britain and the rest of the world was absorbing the news that Prince Harry and Duchess Meghan of Sussex are expecting their first baby in the spring. 
 
 The couple were last seen in public at the wedding Friday of Princess Eugenie of York and Jack Brooksbank, at Windsor Castle; Pippa was heavily pregnant and dressed in a dark green maxi dress. 
 
 
 
 This is Pippa's first child, and the fourth grandchild for her parents, Carole and Michael Middleton, who also have a son, James, 31, who is not married. 
 
 Pippa Middleton wore a printed Anna Mason midi dress with a drop waist, ruffled tiers and a tie around her baby bump when she attended Wimbledon with husband James Matthews on July 13, 2018 in London. (Photo: Karwai Tang/WireImage) 
 
 For the little Cambridge royals, including future king Prince George, now 5, the new baby is their first cousin; so far, they have four second cousins, the children of their father, Prince William's, first cousins, Peter Phillips and Zara Phillips Tyndall. 
 
 The royal kids can also expect a new first cousin soon: Uncle Prince Harry, 34, and Duchess Meghan, 37, announced Monday they are expecting their first child in the spring. 
 
 The baby also has a cousin on his father's side: Theodore Fredrick Michael, who was born Sept. 5, the son of James' reality TV-star brother, Spencer Matthews, and his wife Vogue Williams. 
 
 With baby Prince Louis, who was born in April, that makes three related infants in the Windsor, Middleton and Matthews families, and a fourth on the way. 
 
 CLOSE Pippa Middleton was the unexpected show stealer at her sister's royal wedding in 2011. She is seen arriving at St. George's Chapel in Windsor. USA TODAY 
 
 Pippa and Matthews, 43, a millionaire London financier, married in May 2017 in a lavish, semi-royal wedding that featured George and Charlotte, now 3, as page boy and bridesmaid. 
 
 Afterwards the couple embarked on their honeymoon in Australia. 
 
 News of Pippa's pregnancy was only confirmed in June, although it was strongly suspected when she attended Harry and Meghan's wedding a month before. 
 
 Pippa herself revealed her condition in her monthly fitness column for Waitrose Weekend magazine, in a piece about exercising during pregnancy. (Pippa is as health-conscious and sporty as her sister.) 
 
 But she's been luckier than her sister, who suffered crippling bouts of acute morning sickness in the early stages of her three pregnancies. Among other things, that forced Kensington Palace to announce her pregnancies earlier than usual. 
 
 "I was lucky to pass the 12-week scan without suffering from morning sickness," Pippa wrote. "That meant I was able to carry (on) as normal and continue my sports." 
 
 By August, she was in her third trimester, according to her latest column, about how swimming is her favorite workout routine as she prepares for birth. 
 
 “I’d confidently say I find it has been the most enjoyable and rewarding form of exercise since I found out I was expecting,” she wrote. 
 
 The Matthews live in a pricey mansion in London's Chelsea neighborhood, where Pippa has lately kept a more low-key profile than in the immediate aftermath of her sister's 2011 royal wedding, when she shot to fame as a bridesmaid with a curvy backside. 
 
 There's been only one cloud in the otherwise charmed life of Pippa and Matthews: His father, David Matthews, 74, was arrested by French police in March and charged with the rape of a minor in the late 1990s, an accusation he has denied. The case is still under investigation. 
 
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– The Duke and Duchess of Cambridge have new titles: uncle and aunt. Kate Middleton's younger sister, Pippa, gave birth to her first child, a son, with husband James Matthews on Monday at St. Mary's Hospital in London. There's no word yet on a name, though "everyone is delighted and mother and baby are doing well," a rep says, per USA Today, adding the baby's weight of 8 pounds, 9 ounces. The 35-year-old new mom documented her pregnancy in her column for Waitrose.com, noting she was lucky to escape morning sickness, unlike her sister, per People. (The British royals have another family member on the way.)