Is Hiking One Of The Okay Activities For Pregnant Women To Do?

If you’re pregnant, your OB/GYN has probably told you that 30 minutes of exercise a day is good for you. Walking in particular is often recommended because it’s a low impact and less strenuous physical activity. But what if you want to try something a little more adventurous such as hiking?

Believe it or not, hiking can be included on the list of recommended activities for pregnant women. However, you will probably have to make several modifications so it’s safe for you and your baby. (Hint: scaling a high mountain will probably have to wait until after the bundle of joy arrives.)

Here’s everything you need to know about hiking while pregnant.

Get the Ok From Your Doctor First

Any kind of exercise you wish to do should be cleared by your doctor first, and hiking is certainly no exception. Getting your physician’s permission to hike will depend upon several factors including your physical fitness level, the kind of hiking you wish to do, and if you’re at risk of developing any pregnancy complications.

Your doctor may advise you to avoid high altitude hikes and stick to flat ground or small inclines so the activity doesn’t put too much stress on your body. Or if you’re already a seasoned hiker and in great physical shape, they may give you the thumbs up to attempt a more challenging excursion. It’s best to follow their advice to avoid injury to yourself or the baby.

Prepare for the Hike

You should prepare for the hike in the same way you would if you weren’t pregnant: by getting plenty of rest the night before, eating a healthy, energy-fueling meal, and bringing hiking accessories with you.

Pack plenty of water and healthy snacks and beverages that contain electrolytes to keep you sated and hydrated. Start drinking water before the hike to get a head start on hydration. Stretch your legs and feet to limber up your muscles.

Wear appropriate clothing for the season and the weather conditions at the area you’re hiking at, keeping in mind that the temperature is cooler at higher elevations. Dressing in layers is always your best bet, as you can adjust accordingly to temperature changes. Go for stretchy clothing that will fit comfortably over your baby bump.

Shield your skin from the sun’s rays by always wearing sunscreen, sunglasses, and a hat. You may also want to buy a piece or two of UV blocking clothing that blocks the sun for added protection.

Finally, don’t underestimate the power of a good sports bra. Your growing breasts will likely need the extra support. Sport bras also help minimize bouncing and movement to keep your girls more comfortable.

Break in Your Boots

Your boots are probably going to be your most valuable asset if you hike while pregnant, because comfortable feet are simply everything when you’re carrying a baby. It’s recommended that you stick with already broken-in hiking boots that you used prior to getting pregnant. If yours are new, you’ll need to test them out to make sure your feet can handle them for several hours.

Swollen feet and ankles can make you miserable, so try wearing your boots ahead of time to make sure you can handle them for hiking.

Bring a change or two of socks and foot cream with you to help prevent hiking blisters. Cushioned blister bandages are a must in case you do develop a nasty blister. They help protect the sensitive area and prevent further rubbing.

Be Prepared to Pee

If your baby is up against your bladder, you may find holding it in difficult until you reach a restroom area. So get comfortable with the idea of urinating in the woods (and try not to do it near poison ivy!)

It’s a good idea to use the restroom if there’s one available before venturing onto the hiking path.

Bring Hiking Accessories

A baby bump can make it tricky at times to keep your balance when navigating rocks and other rough terrain. Use hiking or walking poles to help keep you steady and to provide a little leverage when getting over obstacles.

Wearing a back support belt while hiking can help make carrying that belly a little easier.

Listen to Your Body

Even if your doctor says it’s OK to hike, you should still listen to your body and not push yourself. You may need to take a rest every 15 minutes, especially to give your feet a break.

Even if you’re an experienced hiker, you may find you need to scale back on this outdoor activity. That doesn’t mean you have to give up your love for the great outdoors when you’re carrying. It does mean you may need to stick to flatter terrain and low hills and keep hikes to an hour or two instead of an all-day mountain climb.

Try to keep your backpack on the lighter side. You definitely don’t want to pack on too much added weight when you’re already carrying several extra pounds on the front of your body. You can easily become out of breath.

Take a break every so often to flex your toes and roll your ankles back and forth. This helps keep the ankle muscles strong and supportive and prevents sore feet.

If you feel you’ve overstepped your boundaries, definitely turn around and hike back. You don’t want to risk pushing yourself when you’re expecting.

Never Hike Alone

It goes without saying that you never want to go hiking alone when you’re pregnant. Always have someone with you to help out in case of an injury or if you’re feeling unwell. Only hike where your phone still has reception so you can make an emergency call if needed.

It’s always a good idea to let family members and friends know where you’re going to be hiking and what time you’re expected to return.

So, is Hiking One of the Approved Activities for Pregnant Women?

Hiking should absolutely be counted among the list of approved activities for pregnant women if you approach it with common sense. Above all, don’t forget to have fun and take photos and videos during your hikes that you can share with your child one day!

For more advice on enjoying pregnancy to the fullest, check out our Parenting posts.