Being pregnant doesn’t mean you have to give up the activities you love or the things that make you feel alive. However, some activities come with risks that simply aren’t worth taking while you’re growing your precious baby. If you’re an adventurer who’s newly pregnant or planning to become pregnant soon, you might be wondering which outdoor adventures are best to put on hold for now. There is no need to live a sedentary life while pregnant! With teh right knowledge, you can continue to embrace the outdoors safely while prioritizing the health and safety of you and your baby.
Why Are Certain Activities Risky During Pregnancy?
Pregnancy brings a lot of changes to your body, and these changes can make activities you’re usually confident in feel more risky. For example, your center of gravity shifts during pregnancy, which can make activities requiring balance and precision more challenging. Additionally, a hormone released during pregnancy causes your joints and muscles to loosen, leaving you more vulnerable to injury and cramping. Overall, it’s a time of significant transformation, and it’s important to listen to your body, allowing yourself more room for flexibility and caution in your outdoor adventures.
High-Impact or Risky Activities
When it comes to pregnancy it is really important to be aware of activities that pose a risk of falling or abdominal impact. Some of these sports include:
- Cliff Jumping
- Rope Swings
- Bouldering
- Free Soloing
- Lead climbing
All of these activities bring the risk of a bad tumble or abdominal impact that could harm you or your baby. Here are some alternative activities to enjoy instead:
- Top Rope Climbing
- Trail Running
- Hiking
- Yoga
- Rappeling and Canyoneering
Activities with High Altitude
Okay don’t freak out! If you love the mountains and summiting peaks as much as I do, there is no need to worry, you can still hike those peaks! This picture was taken when I was 4 months pregnant. However, it is important to be aware and mindful of elevation as the baby needs oxygen for their brain development. This can be done simply by being aware of your altitude acclamation and how you are feeling during the activity. It is also good to keep in mind where your heartrate is at. It is best to try to keep your heart rate in a zone 2 range during your activities and focus on mostly aerobic forms of cardio. As long as you don’t push too hard and fuel properly, you’ll be amazed at how far you can go and how good you’ll feel while adventuring through pregnancy!
Extreme Temperature Activities
When you are pregnant it is important to avoid activities that include extreme temperatures especially activities where you are at risk of overheating. It is for the same reason that your doctor will advise you to avoid hot tubs, hot baths and saunas. There is also the risk of overheatin or dehydration. Some of these activities that you should stay clear of are:
- Hot Springs
- Hiking in Extreme Heat
- Cold-Weather Camping without Preparation
Some tips for avoiding extreme conditions are to prepare atequately for cold-weather camping, plan your adventures during cooler parts of the day. Bring enough water to avoid dehydration.
Activities Involving Strong Currents or Rapid Movement
Just because you’re pregnant during the summer doesn’t mean you have to miss out on your favorite water activities! With a bit of mindfulness and some modifications, you can still enjoy the water while keeping yourself and your baby safe. However, certain activities are best to avoid due to increased risks such as:
- Water Skiing
- White Water Rafting
- Scuba Diving
- Surfing
Here are some alternative activities to enjoy throughout your summer:
- Wake Surfing
- Snorkeling
- Flatwater kayaking
- Paddelboarding
- Fishing
- Swimming
By choosing the right activities and listening to your body, you can stay cool, active, and connected to the water throughout your pregnancy.
High-Risk Balance Activities
It is best to avoid those activies that require balance and precision to avoid a fall because of the effect pregnancy has on your balance. Some of these activities include:
- Slacklining and Highlining
- Skiing
- Downhill Mountainbiking
- Ridgeline Scrambling
- Hiking in Icy Conditions
Some alternative activies include:
- Road Biking
- Hiking
- Trail running
- Top Rope Climbing
- Prenatal Yoga Outdoors
Tips for Staying Safe While Outdoors
- Stay Hydrated!
- Choose your gear wisely
- Listen to your body and take a rest day when you need one
- Avoid overly strenuous activities (this will vary person to person)
- Avoid extreme weather
Nourished by Motion 
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