Free family guide · Emotions and mental health

Things to do while pregnant

If your provider has told you to rest, CDC says to ask your doctor about adjusting your activity.[1]

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Sources on this page: CDC; NHS; Every Child Ready to Read; MedlinePlus; OWH; Safe to Sleep; NHTSA; ACOG; NIMH; HRSA

This page shares what health organizations say. It is not medical advice. It is general information. Talk to your doctor, midwife or pediatrician about your own situation.

In an emergency, call 911.

Learn

  • The NHS suggests looking into antenatal classes.[2]
  • The NHS suggests reading about the stages of labor.[3] Signs of labor
  • CDC lists urgent warning signs to know during pregnancy and in the year after birth.[4] Pregnancy warning signs: when to call or get help
  • Every Child Ready to Read, from the American Library Association, shares simple, research-based early literacy practices for caregivers, from birth to age five.[5]

Plan

  • The NHS suggests visiting maternity units and starting to think about a birth plan.[6]
  • The NHS suggests deciding where to give birth.[7]
  • The NHS suggests thinking about pain relief and who your birth partner will be.[8]
  • MedlinePlus says to discuss pain relief options with your provider before your due date.[9]
  • OWH says partners and family can help after birth by caring for the baby so the mother can rest, doing household tasks, listening and making calls for her.[10]
  • The NHS suggests making a wellbeing plan.[11]

Get ready

Move and rest

  • ACOG lists walking, swimming and water workouts, stationary cycling, and modified yoga and Pilates among the safest activities.[15] Exercise during pregnancy
  • The NHS suggests pelvic floor exercises.[2]
  • CDC says to ask your doctor about adjusting your activity.[1]
  • The NHS suggests relaxing before bed and sleeping on your side.[16] Sleep during pregnancy

Getting to know the baby

The NHS says that by week 21 the baby can hear noises and voices outside the womb.[17] It says that by week 31 the baby recognizes voices from outside the womb.[18]

The NHS suggests getting to know your baby's rhythms of movement.[19]

Feelings check-in

The National Institute of Mental Health (NIMH) says perinatal depression includes depression during pregnancy, and its signs last at least 2 weeks.[20]

HRSA says the National Maternal Mental Health Hotline, 1-833-852-6262, takes calls and texts 24/7 in English and Spanish.[21]

Questions families ask

What can I do if I am on bed rest?

CDC says to ask your doctor about adjusting your activity.[1]

When should I pack my hospital bag?

The NHS suggests packing your hospital bag at least 3 weeks before your due date.[12]

Free from UpOnly Learning. Written for families of every faith. No outside ads and no affiliate links. Every fact on this page comes from the sources listed below. How we source and review these pages

Updated 2026-10-24: first published.

Sources

All sources were opened and checked on the date shown.

  1. Centers for Disease Control and Prevention. Pregnant & Postpartum Activity: An Overview. Checked October 24, 2026.
  2. NHS (United Kingdom). 13 weeks pregnant guide. Checked October 24, 2026.
  3. NHS (United Kingdom). 30 weeks pregnant guide. Checked October 24, 2026.
  4. Centers for Disease Control and Prevention (HEAR HER campaign). Urgent Maternal Warning Signs and Symptoms. Checked October 24, 2026.
  5. American Library Association (Public Library Association and Association for Library Service to Children). Every Child Ready to Read – Read. Learn. Grow.. Checked October 24, 2026.
  6. NHS (United Kingdom). 12 weeks pregnant guide. Checked October 24, 2026.
  7. NHS (United Kingdom). 17 weeks pregnant guide. Checked October 24, 2026.
  8. NHS (United Kingdom). 25 weeks pregnant guide. Checked October 24, 2026.
  9. MedlinePlus (National Library of Medicine). Childbirth. Checked October 24, 2026.
  10. Office on Women's Health (HHS). Postpartum depression. Checked October 24, 2026.
  11. NHS (United Kingdom). 22 weeks pregnant guide. Checked October 24, 2026.
  12. NHS (United Kingdom). Hospital bag checklist – what to pack for you and your baby. Checked October 24, 2026.
  13. NICHD Safe to Sleep campaign (NIH). Ways to Reduce Baby's Risk. Checked October 24, 2026.
  14. National Highway Traffic Safety Administration. Car Seats and Booster Seats. Checked October 24, 2026.
  15. American College of Obstetricians and Gynecologists. Exercise During Pregnancy. Checked October 24, 2026.
  16. NHS (United Kingdom). Tiredness and sleep problems in pregnancy. Checked October 24, 2026.
  17. NHS (United Kingdom). 21 weeks pregnant guide. Checked October 24, 2026.
  18. NHS (United Kingdom). 31 weeks pregnant guide. Checked October 24, 2026.
  19. NHS (United Kingdom). 23 weeks pregnant guide. Checked October 24, 2026.
  20. National Institute of Mental Health (NIH). Perinatal Depression. Checked October 24, 2026.
  21. Health Resources and Services Administration (HRSA). National Maternal Mental Health Hotline. Checked October 24, 2026.