How much exercise is safe during pregnancy?
Most pregnant people can safely do 150 minutes of moderate exercise per week, like walking or swimming. Stop if you feel pain, dizziness, or shortness of breath.
At HEED, we recognize that physical health, daily habits, and environmental conditions all play a critical role in preparing for a healthy pregnancy and supporting early child development. For mothers in recovery from substance use, this stage is an opportunity to strengthen overall wellness, establish healthy routines, and reduce potential risks before pregnancy begins.
Preconception physical health includes maintaining regular medical care, managing chronic conditions, supporting sleep and physical activity, and making lifestyle choices that promote long-term well-being. It also involves reducing exposure to environmental risks, such as tobacco smoke, alcohol, and other substances, unsafe housing conditions, and environmental toxins, that can impact both maternal health and future pregnancy outcomes.
Through our work across the SouthCoast and Rhode Island, we see that many mothers are actively rebuilding healthy routines and creating stable environments for themselves and their families. Access to supportive services, safe housing, and trusted healthcare providers is essential to making these changes sustainable.
This section of the Birth to Five Resource Guide connects mothers to resources that support physical health, healthy lifestyle choices, and safer environments before pregnancy. These supports are most effective when they are practical, culturally responsive, and aligned with the realities of daily life.
Grounded in the science of early development and The Basics, we understand that the conditions surrounding a mother, her health, habits, and environment, help shape the earliest foundations of development. By supporting physical wellness and reducing environmental risks, we are strengthening the path toward healthy pregnancies, strong families, and thriving communities.
Because every child deserves a strong start
Most pregnant people can safely do 150 minutes of moderate exercise per week, like walking or swimming. Stop if you feel pain, dizziness, or shortness of breath.
Focus on balanced meals, enough iron, folate, calcium, protein, and plenty of water. Prenatal vitamins help but don’t replace healthy food.
It depends on your starting weight. Most people gain 15–35 pounds. Your provider will help track what’s right for you.
No. There is no safe amount of alcohol during pregnancy.
No. Vaping still exposes babies to nicotine and harmful chemicals.
Baby should sleep on their back, on a firm mattress, in an empty crib or bassinet, in the same room as caregivers.
Keep children rear-facing as long as possible, then use a forward-facing seat, then a booster until the seat belt fits correctly.
Homes built before 1978 may have lead. Children should be tested at ages 1 and 2, or if there are risk factors.
On poor air quality days, limit outdoor time—especially for babies and children with asthma.
Use shade, hats, sunscreen (SPF 30+), offer fluids, and avoid peak sun hours. Never leave children in cars.
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We welcome your feedback. If you have suggestions, resources, or updates to share, please email us at Bto5Guide@heedcoalition.org. Your input helps us keep this guide relevant, responsive, and community-informed.
Important Notice
The Birth to Five Resource Guide is provided for general informational and educational purposes only. By using this site, you acknowledge that you are accessing these materials voluntarily and at your own discretion.
The information shared here is not intended to replace professional medical, clinical, legal, or therapeutic advice, diagnosis, or treatment. Always seek the guidance of your physician, pediatrician, or other qualified healthcare provider with any questions you may have regarding health, development, or medical conditions.
The HEED Coalition and The Basics Southcoast/RI make no representations or warranties regarding the completeness, accuracy, or applicability of the information provided and assume no liability for any decisions made or actions taken based on the use of this site.
Use of this site constitutes your acceptance of these terms.
