Updated by the Progyny Clinical Team \u2014 December 2025. <\/p>\n\n\n\n
A healthy pregnancy supports a healthy baby. Here are 10 simple ways to take care of yourself during pregnancy. <\/p>\n\n\n\n
1. Take a prenatal vitamin<\/strong> <\/p>\n\n\n\n Take a prenatal vitamin with at least 400 micrograms of folic acid every day. Prenatal vitamins also provide key nutrients like iron, vitamin D, and calcium. <\/p>\n\n\n\n It\u2019s best to start taking it at least one month before getting pregnant and continue through the first 12 weeks to support the early development of your baby. Most doctors recommend taking prenatal vitamins throughout pregnancy and while breastfeeding. Confirm with your doctor before you begin since needs vary. <\/p>\n\n\n\n 2. Focus on a balanced diet<\/strong> <\/p>\n\n\n\n Aim for a mix of fruits and vegetables, whole grains, dairy, and a variety of protein sources. <\/p>\n\n\n\n If you follow a restricted diet, such as vegan or gluten-free, talk with your doctor or a registered dietitian to be sure you\u2019re getting the nutrients you need. <\/p>\n\n\n\n 3. Keep moving<\/strong> <\/p>\n\n\n\n Regular exercise is good for you during pregnancy. Aim for about 150 minutes of moderate activity each week, or 20\u201330 minutes on most days. If you\u2019re not active now, you can start with light movement. <\/p>\n\n\n\n Avoid activities with a high risk of falling or injury, such as downhill skiing, horseback riding, or road biking in traffic. Walking, jogging, swimming, spinning, yoga, light weights, and Pilates are common options during pregnancy. If you have pregnancy complications or new symptoms, ask your doctor before starting or continuing an exercise program. <\/p>\n\n\n\n 4. Make healthy choices<\/strong> <\/p>\n\n\n\n Avoid alcohol and nicotine during pregnancy. If you need support quitting, your doctor can help you find resources. <\/p>\n\n\n\n 5. Limit caffeine<\/strong> <\/p>\n\n\n\n Keep caffeine under about 200 milligrams per day. That\u2019s roughly two 8-ounce cups of coffee. <\/p>\n\n\n\n 6. Keep having sex if you want to<\/strong> <\/p>\n\n\n\n Sex is safe in an uncomplicated pregnancy. If you have bleeding, pain, or other new symptoms, check with your doctor. <\/p>\n\n\n\n 7. Travel with a plan<\/strong> <\/p>\n\n\n\n You can travel during pregnancy. Before you go, check where you can get medical care if you need it. Most airlines allow travel until about 36 weeks in an uncomplicated pregnancy, but rules vary. Ask your doctor what\u2019s safe for you based on your health and your destination. <\/p>\n\n\n\n 8. Prevent bug bites<\/strong> <\/p>\n\n\n\n Use an EPA-registered insect repellent, including those with DEET, especially in areas where there\u2019s a risk of illnesses like West Nile virus or Zika. <\/p>\n\n\n\n 9. Care for your teeth<\/strong> <\/p>\n\n\n\n Keep up with routine dental cleaning and dental care. Preventive visits and necessary dental treatment are safe during pregnancy. <\/p>\n\n\n\n 10. Review your medicines\u00a0<\/strong><\/p>\n\n\n\n Many commonly used medicines can be continued during pregnancy, but some are unsafe.\u00a0If you take prescription or over-the-counter medicines daily, talk with your doctor before stopping or changing anything. For medicines you take as needed, your doctor can help you choose options that are considered safe during pregnancy.\u00a0<\/p>\n\n\n\n If you have questions, Progyny is here for you. Please contact your Progyny Care Advocate for support. <\/strong> <\/p>\n\n\n\n Disclaimer:<\/strong> The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance. <\/p>\n\n\n\n\n
\n
\n
\n
<\/h2>\n\n\n\n
Related Content<\/h4>\n\n\n\n