10 Self-Care Tips Every Pregnant Woman Needs to Know

Pregnancy is a wonderful and transformative journey filled with moments of joy, anticipation, worries, and challenges. At RSPFIT, we believe in empowering women to feel strong, confident, and radiant in their bodies, especially during this wonderful (but definitely not easy) time. By prioritizing self-care, you can nurture both your well-being and the health of your baby.

During my pregnancy I tried out different things to discover what helps me calm down when I feel overwhelmed or helps me relax when I’m having a hard time with restless legs and muscle spasms. In this blog post I’ll explain 10 self-care tips I tried and found successful at some point during my pregnancy. I sincerely hope they can help you too. Everyone deserves self-care, especially if your whole body is already dedicated to caring for a growing human being inside of you.

#1 Eat healthy foods regularly

With all the different cravings (and weird combinations) it is sometimes hard, but a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and dairy is essential during pregnancy. Proper nutrition supports fetal development and maternal health¹.

Something that really bothered me during my pregnancy was often feeling dizzy, having muscle cramps at night and restless legs and arms. These were indicators that I had low blood pressure and low levels of iron and magnesium. That’s why I recommend to consult with your doctor about taking supplements during pregnancy, like extra iron or magnesium. Also, don’t forget to stay hydrated (min 2l of water a day). This helps maintain amniotic fluid levels and supports increased blood volume.

Carrying a baby doesn’t mean you just have to take all the discomforts that come with pregnancy. Take care of your body as well so you enjoy this wonderful process more.

#2 Pamper yourself

Taking time for yourself is important for your mental well-being. Engage in relaxing activities such as reading a book, enjoying a nice shower, getting a massage, buying new (maternity) clothes, or getting a haircut. These activities can reduce stress and promote relaxation, which are beneficial for both mother and baby². Pampering yourself is not just about luxury; it’s about taking a break and focusing on your own needs and happiness.

#3 Exercise regularly but safely

Regular, moderate exercise can help manage weight, reduce pregnancy-related discomfort, and improve mood. Safe activities include swimming, walking, and our specially designed prenatal fitness classes. Exercise has been shown to reduce the risk of gestational diabetes and preeclampsia³. Always consult with your healthcare provider before starting any new exercise regimen to ensure it’s safe for you and your baby. If you’re not sure what you can or cannot do, and you want expert guidance, feel free to reach out to me and we can come up with a program for your needs and goals in a safe way. Read more about our individual programs or group programs if you’re interested.

#4 Go for regular walks or evening strolls

Walking is one of the easiest and safest forms of exercise during pregnancy. It helps maintain cardiovascular fitness and can alleviate common pregnancy discomforts like back pain and swelling⁴. A daily walk can also be a wonderful time to clear your mind and enjoy the outdoors. You don’t have to go far, don’t stretch yourself, feel whatever your body can handle. I used to do an evening stroll around the block, sometimes a few blocks if I was feeling good and occassionally went for a longer walk during the day. I always enjoyed these times, no matter how long or far I could go.

#5 Manage your stress by taking care of your mind

Stress management is crucial during pregnancy. Techniques such as positive affirmations, breathing exercises, meditation, and mindfulness can improve mental health and reduce anxiety⁵. Our prenatal program includes sessions on mindfulness and stress reduction. Taking care of your mental health is just as important as your physical health during this time. Sometimes you just need a mental break. Do some breathing exercises while reciting positive affirmations. Doing this regularly prepared me for labor. I was able to breathe through the pain of the contractions, reciting my mantras I had practiced throughout the pregnancy, and had a relatively easy labor and birth (without any epidural or pain relieve).

#6 Practice yoga

Prenatal yoga combines physical poses, breathing techniques, and meditation to enhance flexibility, strength, and relaxation. Studies have shown that prenatal yoga can reduce stress, improve sleep, and decrease the risk of preterm labor⁶. Taking specialized prenatal yoga classes is a great way to do self-care. It touches both the physical and mental aspects and it’s something you can do throughout the whole pregnancy.

#7 Prepare for your baby

Preparing for your baby’s arrival can ease anxiety and make you feel more in control. Activities like setting up the nursery, attending childbirth classes, and reading parenting books are great ways to prepare. It’s important though to not stress over the decision, keep it fun. Do small things at a time so you don’t feel overwhelmed. Go through Pinterest to get ideas, go to shops to buy cute outfits, … Have fun with it.

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#8 Attend your prenatal check-ups

Regular prenatal check-ups are vital for monitoring the health of both you and your baby. These visits help track fetal development and catch any potential issues early¹. Moreover, they offer positive interactions like hearing your baby’s heartbeat, seeing ultrasound images, and discussing your baby’s growth with your healthcare provider, which can be incredibly joyful experiences. It can also be reassuring when you have doubts or have a lot of questions. Whether the ultrasound comes back positive or negative (that’s unfortunately the harsh reality), it brings clarity and that is also important in self-care, because it fights the worries or doubts.

#9 Prioritize rest and sleep

Adequate rest and sleep are essential during pregnancy. Aim for 7-9 hours of sleep each night and take naps if needed. Don’t feel guilty, your body is working overtime, you deserve it. Quality sleep supports physical health, emotional well-being, and fetal development⁷. Creating a comfortable sleeping environment and following a consistent sleep schedule can help you get the rest you need. And yes, I know, sleeping gets harder and harder with that growing belly, that’s why it’s also important to rest.

#10 Go for that babymoon

A final vacation, or “babymoon”, can be a wonderful way to relax and bond with your partner before the baby arrives. Choose a safe, comfortable destination and enjoy some quality time together. It is recommended to do your babymoon during the second trimester. This is when morning sickness usually subsided and energy levels are higher, but you’re still able to do a lot without too big of a belly and you’re still allowed to fly⁸. This special time away can help you recharge and create lasting memories.

What is your #1 tip to try today?

At RSPFIT, we’re dedicated to helping you feel empowered and confident throughout your pregnancy. By incorporating these science-backed self-care tips, you can nurture both your body and mind, ensuring a healthy and joyful experience for you and your baby. Remember, this is a time to prioritize your well-being and embrace the incredible journey of motherhood. Share this post and let me know which self-care tip resonated with you the most.

If you are ready to exercise in a safe and fun way, led by a certified pre- and postnatal coach to feel strong and confident and to minimize risks of complications, then we have the right program for you. We offer specialized pre- and postnatal programs, both 1-on-1 and in group. You will find more info on 1-on-1 training here and on group training here or contact us directly for more information.

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Bibliography

American College of Obstetricians and Gynecologists. (2020). Nutrition during pregnancy.
Field, T., Diego, M., & Hernandez-Reif, M. (2010). Prenatal depression effects and interventions: A review. Infant Behavior and Development, 33(4), 409-418.
Artal, R., & O’Toole, M. (2003). Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. British Journal of Sports Medicine, 37(1), 6-12.
Physical Activity Guidelines for Americans, 2nd edition. (2018). U.S. Department of Health and Human Services.
Duncan, L. G., Cohn, M. A., Chao, M. T., Cook, J. G., Riccobono, J., & Bardacke, N. (2017). Benefits of preparing for childbirth with mindfulness training: A randomized controlled trial with active comparison. BMC Pregnancy and Childbirth, 17, 140.
Rakhshani, A., Nagarathna, R., Mhaskar, R., Mhaskar, A., Thomas, A., & Gunasheela, S. (2010). The effects of yoga in prevention of pregnancy complications in high-risk pregnancies: A randomized controlled trial. Preventive Medicine, 55(4), 333-340.
Mindell, J. A., Cook, R. A., & Nikolovski, J. (2015). Sleep patterns and sleep disturbances across pregnancy. Sleep Medicine, 16(4), 483-488.
American College of Obstetricians and Gynecologists. (2019). Travel during pregnancy.

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