Winter arc during pregnancy: A safe guide

Your feed is full of people waking up at 5 am for a 90-day winter arc glow-up, while you are on the sofa with one hand on your belly wondering whether you can participate in a version of winter arc during pregnancy. The answer is yes, with a few tweaks. And it is gentler on you than the one you see online. 

The winter arc is a huge trend from October to December, yet a pregnancy edition is hard to find. This guide builds one: what to keep, what to drop, and how to get your body, your home and your plans ready for the baby, whatever trimester you are in.

Word of caution: Clear any changes to your exercise load, daily steps, or nutrition with your OB-GYN or midwife especially if your pregnancy is high risk.

What is a winter arc?

The winter arc is a self-improvement trend that runs through the last months of the year, usually October to December, where people set goals around fitness, nutrition, self-care and personal growth. This viral trend focuses on pushing through fatigue and skipping rest days.

That “no-rest” mindset is what you need to drop as it can be dangerous during pregnancy. Your body is already working overtime to grow a baby, and rest is part of that work. So your arc is rebuilt around nourishment, steady movement and rest, with some baby prep on the side.

How to do a winter arc during pregnancy?

Use these four steps to build your own arc:

1. Set small, realistic intentions

Write down two or three things you can keep doing on a tired day: a 10-minute walk after lunch, half your water quota by lunch, one corner of the house for baby things. If you can manage them on most days, even if not all, that counts.

2. Nourish yourself

During pregnancy, it will help you to shift your goal to nourishing your body and your growing baby.

Cozy meals. Focus on warm, nutrient-dense foods that also suit the season: bone broths, hearty vegetable stews, roasted root vegetables and pumpkin or squash soups, with enough protein and fiber alongside.

Fluids. Winter air and indoor heating can be drying. Keep an insulated bottle nearby to meet your increased fluid needs. The ACOG advises about 8 to 12 cups (64 to 96 ounces) of water a day in pregnancy, and the number is a range for a reason, so adjust with your OB if you are sick or very active.

Pregnancy teas. Many teas are safe during pregnancy, but not all herbal teas are risk-free. Always check any herbal tea with your OB, nutritionist, or dietician first. If in doubt, warm water with lemon or a warm milky drink makes a risk-free swap.

Supplements. Stay consistent with your prenatal vitamins. See our guide on prenatal vitamins to help you choose the right one. The recommended vitamin D intake in pregnancy is 600 IU (15 mcg) a day, and shorter winter days mean less sunlight, so ask your OB whether your prenatal covers it. 

Cradlewise Tip: Keep a running list of questions for your next appointment in your phone notes. Questions are easier to remember when they are already written down.

3. Move gently

For healthy pregnancies, the ACOG recommends 150 minutes of moderate-intensity aerobic exercise a week. That works out to 30 minutes or a 10-minute workout spread throughout the day, over five days. If you are a beginner, start slow, and gradually build up.

Some good low-impact winter exercises are prenatal yoga, indoor walking, swimming and pelvic floor exercises. The ACOG also says that people who lifted before pregnancy can usually continue with lighter weights. 

A few rules apply:

• In the second and third trimesters, avoid exercise that has you lying flat on your back, because it can reduce blood flow.
• Avoid overheating, especially in the first trimester, so skip hot yoga.
• Rest counts. If your body asks for a nap instead of a workout, take that nap.

Cradlewise Note: If you walk outside, layer your clothes, wear a warm hat, a scarf and insulated gloves, choose high-traction boots to prevent slipping on ice, and keep walks short. When the ground is icy, switch to walking on an indoor track or a treadmill.

4. Rest, sleep and slow down for a calmer mind

Winter is the perfect natural season to slow down, which aligns beautifully with pregnancy. 

• Take long (warm, not hot) baths and the mornings slow, savor some time alone with your partner before life changes, and catch up with your friends. 
• Indulge in a haircut, soft loungewear, or prenatal massage if your OB approves.
• Use the shorter days to practice mindfulness and for bonding with your bump. 
• Cut back on social media noise and swap it for a prenatal book, an audiobook or a podcast.
• Take up journaling. Putting down your thoughts on paper is often considered to be a cathartic experience. 

Cradlewise Note: From 28 weeks, sleeping on your side halves the risk of stillbirth compared with sleeping on your back, according to Red Nose, Australia. Either side is fine. Start every sleep (including naps) on your side, and if you wake up on your back, just roll over. Placing pillows behind your back and between your knees helps.

Look out for signs of winter blues or seasonal affective disorder (SAD)

It is not unusual to feel down during the fall and winter season triggered by shorter days, reduced sunlight, and colder weather, and combined with your pregnancy-related hormone fluctuations and physical fatigue, it can sometimes affect you deeply. 

In the winter blues, you may experience feelings of sadness, lethargy, or low motivation, and feel like oversleeping, overeating, or withdrawing from social life. Sometimes these mood changes or feelings are more significant during the winter months, which might indicate that you are experiencing seasonal affective disorder or SAD. 

If you consistently experience the above feelings, it is worth raising with your OB.

Your winter arc by trimester

First trimester winter arc: Lie low and sip

Morning sickness and exhaustion usually mark this trimester. 

• Eat small, frequent meals
• Sip fluids
• Keep the arc small with a daily walk and a nap

Second trimester winter arc: Make maximum use of the energy window

If your energy picks up, this is a good stretch for the bigger tasks. 

• Start birth classes
• Draft your birth plan
• Clean the house, shop, and organize the nursery

Third trimester winter arc: Slow down, stay cautious and get ready

Your immune system is under extra strain; wash your hands often and steer clear of sick crowds. 

• Stay updated on vaccinations
• Moisturize often and run a humidifier
• Stock pantry and freezer meals
• Pack the hospital bag, install the car seat, and finalize your postpartum plan

Cradlewise Tip: Cooking once and freezing one portion for later saves your effort on meal planning.

How to prepare for a winter baby

This is the part of the arc that pays off in January. Do a little each week, and ask for help with anything heavy or high.

Birth plan and hospital bag: Draft a flexible birth plan, and know when to contact your care team. Pack your hospital bag around 36 weeks, and keep it by the door. Install the car seat.

Cradlewise Tip: Keep a short last-minute to-do list on your phone.

Home: Nesting takes the front seat during the third trimester. 

• Deep clean the house (you don’t know when you will get to do it once the baby arrives), and finish up the laundry. However, use gentle cleaners, ventilate the rooms, avoid climbing ladders, and leave cat litter to someone else.
• Sort and wash the tiny clothes, assemble the crib and organize the nursery. 
• Stock up on diapers, wipes and postpartum supplies. 
• Stock the pantry and fill the freezer with meals you can heat up in a minute.

Cradlewise Note: Set up the safe sleep space before the baby arrives: a firm, flat surface, with your baby on their back. Our safe sleep guide walks you through it.

Postpartum support plan: Decide now who can bring meals, help with chores and handle visitors. Also think about what rest and recovery after birth will look like for you.

Red flags: When to call your doctor

Contact your care team or get medical care right away if you notice any of the CDC’s urgent maternal warning signs:

• Fever of 100.4°F or higher
• Vaginal bleeding or fluid leaking
• A headache that won’t go away or gets worse, or changes in your vision
• Dizziness or fainting
• Extreme swelling of your hands or face
• Severe belly pain that doesn’t go away
• Severe nausea and unable to keep fluids down
• Your baby’s movement stopping or slowing down
• Thoughts of harming yourself or your baby

Also call after a fall or a blow to your belly, even if you feel fine, especially in the late second and third trimesters. Seek emergency care if you have bleeding, belly pain or contractions after a fall.

Conclusion

You may not be chasing 5 am workouts or personal bests, but you can do your own version of a winter arc. Focus on warm meals, steady walks, side sleeping, your vaccines, organizing your nursery, stocking your freezer and pantry, and a packed hospital bag. 

And, by the time January rolls in, you can be a calmer, better prepared version of yourself, ready to meet your baby.

Next year, you can take on the parent winter arc challenge. 

You may also like:

• The Dirty Dozen during pregnancy: How to think about produce, pesticides, and what to wash.
• What to do when labor starts: A stage-by-stage guide.
• Episiotomy: What to expect, healing, and expert recovery tips.

Sources:

1. 8 to 12 cups (64 to 96 ounces) of water a day. ACOG. 2020. How much water should I drink during pregnancy?
2. Vitamin D. NIH. 2022. Vitamin D.
3. 150 minutes of moderate-intensity aerobic exercise. ACOG. 2026. Exercise during pregnancy.
4. Weight lifting during pregnancy. ACOG. 2023. Physical Activity and Exercise During Pregnancy and the Postpartum Period.
5. Risk of stillbirth. Red Nose. Sleeping On Your Side Reduces Your Stillbirth Risk.
6. Seasonal affective disorder SAD. NIH. Seasonal Affective Disorder.
7. Tdap. CDC. 2024. Prenatal care and routinely recommended vaccinations.
8. RSV vaccine. CDC. 2024. Prenatal care and routinely recommended vaccinations.
9. When to call your doctor. CDC. 2024. Urgent Maternal Warning Signs and Symptoms.