Getting Outside While Pregnant: Tips and Tricks

by Amanda Lipke

We all are drawn to the outdoors in some way and there are so many ways to get outside—from hiking to climbing to hunting and more. At some point in your life you may want to take your adventures in a new direction and add a little one to your crew. So you plan it out (or maybe you don’t) pee on a stick and boom. There it is, you are pregnant. All of a sudden your life changes in an instant. There are a lot of emotions and decisions that come along the way but one of the ones that never seems to be discussed is what do you do for the next 9 months? Can you go hiking, backpacking, rock climbing?

First off, each and every pregnancy is completely different, just as each and every person is different. The general rule of thumb seems to be that if you did it prior to pregnant it should be ok to do as your body is already used to it. Of course, the first thing to do is check in with your medical provider if you have any concerns or questions. Once you have had a conversation with them about any limitations for your chosen activity, let the planning begin!

There are a few things to break down as you progress in your pregnancy so let’s start with those. First off your blood volume will increase anywhere from 30-50% throughout your pregnancy. What does this mean? It means you may experience some more lightheadedness, shortness of breath or an increased heart rate depending what stage of pregnancy you are in. Be prepared to take more breaks (and eat more snacks!), drink more water and have a good partner (or a good turn around point) if you aren’t feeling up to it that day.

For hiking or backpacking, be prepared for a slower pace. You will be slowly adding on weight and you will also have your pack weight to consider. Check your trail shoes/boots prior to getting to the trailhead, some women’s feet can expand during pregnancy. If you aren’t normally a trekking pole user, now may be the perfect time to pick up a pair! As pregnancy progresses your equilibrium or sense of balance can change due to the changes in your body. This can help you feel more steady on your feet in rocky or rooty terrain.

Another thing to consider as your plan your adventures is the hormone called relaxin. Relaxin is a hormone that is released in your body starting around 12-14 weeks. This allows the ligaments to ‘relax’ as you approach your due date. The fun part is that it affects all the joints in your body although it tends to target your pelvic joints specifically. What does this mean for you? Your balance may feel different and all your joints may feel a little looser. Be aware as you hike with steeper elevation (pelvis laxity), rock climb or boulder (shoulder laxity) and even paddling (shoulder laxity) as you may be a bit more sore or not as strong as you used to feel. Don’t be afraid to ask for a stronger belay, use hiking poles, or choose an easier outdoor adventure. This is TOTALLY NORMAL and you can continue to participate in your chosen activity as long as you feel safe and your medical professional as raised no additional concerns.

One thing that may not get as much attention is the mental part of pregnancy, including risk management. Is your chosen activity worth the risk? With my first pregnancy, I went rock climbing at 18 weeks pregnant still using a regular harness. I felt totally comfortable and just asked for a slightly stronger belay then normal. While we were there I decided to play around on the bouldering wall as well. I completed two V0-V1’s and was totally freaked out. The climb up was fine but the jumping down or climbing down part had warning bells shrieking in my head. Both activities were within my normal limits but my risk assessment had changed. So I stuck to top rope from then on and felt great.

Each person’s abilities and comfort level is personal. Your friends and family may worry that you are pushing it by going on a hike or climbing or kayaking. At the end of the day, YOU are the one who knows your body’s capabilities as it goes through this huge change. Respect your body and acknowledge when you potentially pushed it too far or when you have an off day. This time is fleeting and soon you will have a new little one to take with you on all your big trips! I will leave you with a few takeaways on how to approach your future trips when pregnant and congratulations as you start your journey towards motherhood!

1. Snacks-salty, sweet, your normal cravings and an extra or two
2. Water, electrolyte supplement
3. Trekking poles (for hiking/backpacking)
4. A partner who is willing to be slower, take in the sights, or turn around when needed
5. For solo trips- a GPS unit and/or a solid plan left with a reliable person on your route and estimated return time
6. Knowledge where the local hospital is if you leave a trip due to pregnancy concerns
7. Grace for yourself and awe for how amazing your body is!

Amanda Lipke is a co-founder of PNW Outdoor Women, avid outdoor enthusiast, incredible sports medicine professional and mom of two beautiful babies.