10 Game-Changing Health Habits for Working Pregnant Women

Are you pregnant and struggling to find balance between work, health, and everything else life throws at you?

If you said yes — you’re not alone.

Between work demands, home life, and (maybe) other kids in the mix, it can feel like your needs fall to the bottom of the list. But staying healthy during pregnancy doesn’t have to mean drastic changes or expensive routines. It’s often the small, consistent habits that create the biggest impact — helping you feel strong, rested, and excited for your birth journey.

As a Birth Coach, Doula, and Health & Wellness Industry professional, I’ve gathered 10 simple yet powerful habits that supported me through pregnancy — and I know they can support you, too.

Pick 1 or 2 habits that resonate. Start there. Build from it.
Note: This is not medical advice — just wisdom from one mama to another. Always consult your care provider.

1. Break Up Sitting with a Standing Desk or Birth Ball

“Sitting is the new smoking.” While that may be up for debate, there’s no denying we sit a lot. Standing desks and birth balls helped me counteract that — boosting energy, improving posture, and encouraging pelvic movement.

🔁 Switch positions throughout the day:

• Stand while on calls

• Sit on a birth ball and gently bounce or rotate your hips

• Squat or stretch every hour

A mobile pelvis in pregnancy = a mobile pelvis in labour.

2. Set Movement Reminders

Try setting alarms every 20 minutes to get up and move your body.

Ideas:

• Walk the stairs

• Do some cat-cows on a yoga mat

• Take 10 deep breaths outside

• Rock your hips on the ball

• Take your pup for a walk!

Little bits of movement add up. You don’t need an hour-long gym session — just intentional movement, regularly.

3. Hydrate + Replenish Electrolytes

Salt is your best friend in pregnancy. But it’s not just about quantity — it’s about quality hydration.

💧 Keep these hydration habits:

• Add a pinch of sea salt or use coconut water

• Drink 250mL upon waking

• Add extra salt if you’re drinking coffee

• Include hydration-rich foods like cucumber and romaine

Hydration helps prevent headaches, supports your uterus and pelvic floor, and will serve you well in labour and recovery.

4. Eat Small, Frequent, Nutrient-Dense Meals

To beat nausea and stay energized, don’t let your stomach go completely empty.

Example schedule:

• 7am: Smoothie + toast with nut butter

• 9am: Whole food snack

• 11am: Handful of nuts or avocado

• 1pm: Lunch

• 3pm: Snack

• 6pm: Dinner

• 8:30pm: Bedtime snack

Prioritize protein, complex carbs, and whole foods. Limit ultra-processed and sugary foods that can spike and crash your energy. Consider working with a naturopath or nutritionist to fill in any gaps.

5. Affirmation Hill

Daily affirmations became a sacred ritual in my pregnancy — especially during walks up the hill near my house.

Examples:

• “I trust my body and my baby.”

• “Every day, I grow stronger and more ready to meet my child.”

• “My body is wise, my birth is sacred.”

Create affirmations for each trimester — and say them out loud, journal them, or repeat them on your daily walk.

6. Prioritize Sleep + Stillness

Pregnancy demands rest. Full stop.

Cut back on unnecessary outings. Create calm in your evenings. Swap that second social event for a nap or early bedtime. Let your calendar reflect your changing season of life.

 Try:

• Short daily meditations

• Gentle evening yoga

• Guided breathwork

• Journaling before bed

You're not “falling behind” — you're preparing for your next chapter. Sleep is strength. Rest is revolutionary.

7. Eat Whole Foods to Fuel Focus

What you eat directly impacts how you think and feel.

 Brain-boosting, baby-building foods:

• Avocados

• Salmon

• Eggs

• Cashews

• Berries

• Leafy greens

• Nut butters

Avoid sugar crashes from processed snacks and choose real, vibrant foods that help you feel your best during work and pregnancy.

8. Support with High-Quality Supplements

“You are what you digest and absorb.” I supplement my diet with natural support including:

• Whole-food multivitamins

• Omegas

• Elderberry & zinc

• Raspberry leaf tea

• Arbonne’s clean protein & greens

✨ Not all prenatal supplements are created equal. I always refer clients to a naturopath for personalized guidance. (In Georgetown? Check out Meghan Boucher at Cornerstone Health.)

9. Schedule Weekly Self-Care

Burnout is real — especially for working mamas. Make space each week for a you-centered reset.

Try:

• A 60-minute massage

• Acupuncture

• A prenatal yoga class

• A solo walk in nature

• Quiet journaling time

You deserve care. You are worth the pause. When your cup is full, everything flows better — at home, at work, and within.

10. Choose Adventure

Pregnancy doesn’t mean staying stuck in routine. Shake things up. Embrace joy. Feed your spirit.

Ideas:

• Go on a spontaneous day trip

• Hike somewhere new

• Book a mini getaway

• Try something you’ve never done before

• Get outdoors — even if it’s just to the ravine behind your house

Adventure keeps you connected to life — not just your to-do list.

Pregnancy is a sacred, powerful time of transformation. These 10 habits helped me stay grounded, joyful, and energized — even through the busiest days.

Choose progress over perfection. Choose grace over guilt. You’ve got this.

Want to stay connected?
Here are a few ways we can journey together:

1. 👉 Subscribe to my weekly newsletter for behind-the-scenes on holistic birth support

2. 💫 Explore The Birth Like a Warrior Method™

3. 🤍 Need help navigating your journey? Apply to work with me 1:1

With love and strength,
Kristin
Pregnancy & Postpartum Coach, Doula, Yoga Teacher
Founder of Warrior Wellness