Birth Prep

The Ultimate Daily Pregnancy Self-Care Checklist

A daily pregnancy self-care checklist with 10 must-do items to prioritize your well-being and feel your best throughout your pregnancy.
Dr. Marcy Crouch
Posted on
May 12, 2023
Minute Read

Pregnancy is Hard Enough, Let's Make Self-Care Easy

Hey there, Mama-to-be! As you embark on this exciting journey, I know that taking care of yourself can sometimes fall to the bottom of your to-do list. But the truth is, taking care of yourself is more important now than ever before!

That's why we've put together a daily pregnancy self-care checklist to help you prioritize your well-being and feel your best throughout your pregnancy.

10 must-do items for your daily pregnancy self-care checklist:

1. Get Moving

Whether it's a brisk walk, a light jog, or a prenatal yoga class, getting your blood pumping is essential for your overall health and the health of your growing baby. Try to engage in some form of physical activity for at least 30 minutes each day. This can even be as simple as taking a walk around your neighborhood or doing some light stretching.

2. Stay Hydrated

Drinking plenty of water is crucial during pregnancy. You're growing a human, after all! Adequate hydration can help prevent complications such as constipation, preterm labor, and urinary tract infections. Aim to drink at least 8 glasses of water each day, and consider carrying a refillable water bottle with you wherever you go.

3. Take Prenatal Vitamins

Taking prenatal vitamins is an important way to ensure you and your baby are getting all the necessary nutrients. In addition to folic acid, which is essential for preventing birth defects, prenatal vitamins typically contain iron, calcium, and other vitamins and minerals that support healthy fetal development. Be sure to speak with your healthcare provider about which prenatal vitamin is right for you.

4. Indulge in a Treat

Pregnancy can be stressful and demanding, so it's important to take time to care for yourself. Indulge in a treat every now and then, whether it's a bowl of ice cream, a piece of dark chocolate, or a mani/pedi or pregnancy massage. Treating yourself can help reduce stress and improve your overall well-being.

5. Practice Mindfulness

Taking a few minutes each day to clear your mind and focus on your breath can be incredibly beneficial during pregnancy. Mindfulness practices such as meditation, deep breathing, and yoga can help reduce stress, improve sleep quality, and promote overall relaxation. Consider finding a mindfulness app or class that works for you.

6. Connect with Your Partner or a Friend

Pregnancy can be an emotional rollercoaster, so it's important to have a support system in place. Connect with your partner or a trusted friend and talk about your feelings, fears, and hopes for your future family. Sharing your experiences can help reduce stress and improve your emotional well-being.

7. Prioritize Mental Health

Consider journaling, attending therapy sessions, or simply taking a few deep breaths each day to manage stress and improve your overall well-being.

8. Pelvic Floor Exercises

Keeping up with your pelvic floor exercises can help prevent complications during labor and postpartum as well as aid in a faster recovery. Keep up with your pelvic floor exercises and birth prep from your fave pelvic floor besties, the team at The Down There Doc.

Check out our birth prep and recovery courses HERE.

9. Rest and Relaxation

Growing a human is hard work, and it's important to take time to rest and relax. Consider taking a nap or getting some extra rest when you need it. This can help reduce stress and improve your overall well-being. Most importantly listen to what your body needs!

10. Nourish Your Body

Eating a healthy, balanced diet with plenty of fruits and veggies is important for both you and your growing baby. Consider adding colorful fruits and vegetables to your meals, choosing lean protein sources, and avoiding processed foods and sugary drinks. A healthy diet can help ensure you're getting all the nutrients you and your baby need for a healthy pregnancy.

There you have it, Mama!

Ten easy items to add to your daily pregnancy self-care checklist. Remember, taking care of yourself is not selfish, it's necessary! By prioritizing your well-being, you'll be better equipped to handle the changes and challenges of pregnancy. So go ahead, take care of yourself, and enjoy this exciting journey!

Dr. Marcy Crouch

Known as The Down There Doc on Instagram and TikTok, Dr. Marcy Crouch is a board-certified women’s health physical therapist working to elevate pregnancy and postpartum care for women everywhere.