Maintaining a healthy lifestyle is important before, during and after your pregnancy!  Here are a few ways you can be healthy and happy during the perinatal phase and beyond.  

Staying active during pregnancy

Appropriate exercise and physical activity is safe & healthy for you and baby. 

Positive effects of being active:​ 

Boost your mood​

Sharpen your focus​

Reduce your stress​

Improve your sleep​

Can make your labor shorter​

Help make your recovery faster

*always consult your doctor before starting a exercise routine during your pregnancy 

Healthy Mama Presentation - Physical Activity

Engaging in 2.5 hours of moderate exercise week can reduce the risk of gestational diabetes, pregnancy-induced hypertension, high gestational weight gain, type 2 diabetes and cardiovascular disease, and back pain!  

Pregnant woman exercising
two pregnant ladies walking outside
woman stretching

Important things to remember when you’re exercising

  • Breathe deeply​ 
  • Stay hydrated – drink water!​ 
  • Don’t overheat​ 
  • Stop if you feel dizzy or uncomfortable​ 
  • Start at your pre-pregnancy fitness and go from there​ 
  • If you weren’t very active, it’s ok to start now – just start out slowly​
  • Use the talk test – you should be able to talk while working out 

Here are a few exercises you can try

Pregnant woman smiling looking at her pregnant bely


Postpartum exercise

  • Exercise in your postpartum period is good for you and baby!​ 
  • Wait for your doctor’s clearance after your postpartum visit.​ 
  • Until then you can start with gentle stretching, pelvic floor exercises, and our favorite – walking!​ 
  • Listen to your body and don’t start too fast too soon, it can set your recovery and weight loss back. 

Dental health & care during pregnancy

Taking care of your teeth and gums is important during your pregnancy. Good dental health makes a difference in your health and the future health of your baby!  

Poor dental health and poor oral hygiene can lead to serious complications, including pre-term birth, here’s what you can do.  

The American Dental Association has these tips for you to keep your mouth and body healthy.  

pregnant woman holds a small model of a tooth
Dentist points at a teeth model
woman listens to dentist talkin to her


  • Brush thoroughly with an ADA- accepted fluoride toothpaste twice a day to help prevent cavities- use a soft bristle toothbrush with the bristles angled at a 45 degree angle towards the gumline so that the bristles are slightly under the gumline and use a short-soft back and forth motion (known as sulcular brushing technique) to thoroughly remove plaque from the teeth and gumline.
  • Floss between your teeth daily- make sure to form a “C” shape with the floss as you move up and down between the teeth to hug around the sides of the teeth and under the gumline to remove plaque.  
  • Visit your dentist regularly for a professional checkup and cleaning- pregnancy can increase your risk of developing gingivitis and gum disease which can cause pregnancy complications including preterm labor.
  • If you need help controlling dental plaque and oral bacteria, your dentist may recommend an antimicrobial rinse.  
  • If you have morning sickness and are vomiting frequently, try rising with a teaspoon of baking soda missed with water to stop the stomach acid from attacking your teeth- do NOT brush immediately after vomiting. 


Check out this video for more information and tips on keeping your and your baby’s mouth healthy!