Pregnancy and Winter Sports

July 04, 2009

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Pregnancy and Winter Sports

by Marjorie Greenfield, M.D.
reviewed by Marjorie Greenfield, M.D.

From downhill skiing and snowboarding to ice-skating and cold-weather camping, winter brings to mind lots of very physical and somewhat risky outdoor activities. Unfortunately for avid athletes, not all of these are safe in pregnancy. Read on to find out which are fine for moms-to-be and which are best avoided.

(In addition to the information in this article, be sure to adhere to the principles for safe exercise. For information that is specific to your own situation, talk to your doctor or nurse-midwife before engaging in any sport or exercise.)

Principles of sports safety
In general, most pregnant women can safely participate in sports as long as they keep well hydrated, avoid sudden starts and stops, don't get overheated, and protect themselves from abdominal trauma. Regrettably, many winter sports don't allow these basic precautions.

Beyond the first trimester, direct abdominal trauma or the shearing forces of a sudden stop are unsafe for the baby. Abdominal impact, falling, or getting shaken up can lead to premature separation of the placenta from the wall of the uterus--a serious condition called placental abruption. While the fetus is fairly well protected inside the uterus in early pregnancy, direct trauma to the abdomen is never a good thing.

Maintaining your body temperature
There are some benefits of being pregnant when planning winter activities. For one thing, your baby acts as an internal heat generator to help keep you warm. And the general rules of outdoor cold-weather fun still hold: Dress in layers and keep yourself comfortable. Getting overheated feels lousy and isn't healthy for you or your little one.

Joint injuries
In pregnancy, your ligaments soften from the effects of the hormone progesterone. Progesterone makes your joints more flexible, probably in order to help the pelvis open up and let the baby pass through. On the other hand, it may make it easier to injure yourself during athletic activities, particularly very physical winter sports. Your arms, legs, and back are at the greatest risk. Caution is key to staying injury free.

Balance
Sports that require balance (like ice-skating) can become surprisingly difficult in pregnancy for even the most accomplished athletes. As your center of gravity moves forward, it becomes harder to keep your balance. Choose winter sports in which you are very experienced and in which you will not fall, and watch out for changes in your abilities as your shape and weight change.

Sport-by-sport notes

Ice-skating may be OK if you are very experienced and won't fall. For rink skating, try to pick a session in which the miniature hockey stars won't be speeding under your legs. This is not a time to learn how to skate backward or to do double axels. If you can't keep your balance, it's time to get off the ice.

Cross-country skiing is also a reasonable activity for experienced skiers who won't fall and can ski at low altitude. Exercising at high altitude is not recommended during pregnancy because the amount of oxygen available to you and the baby may not be adequate.

Downhill skiing and snowboarding should be avoided by the great majority of expectant mothers, particularly in the second and third trimesters. Unless you can be absolutely certain you will not fall, put the skis or snowboard away until next winter.

Sledding, which in my experience often ends with falling off the sled at the bottom of the hill, is not a great idea, either.

So, what can you do in winter?
We have named a lot of sports that are not recommended in pregnancy, but don't despair--there are still plenty of fun and safe winter activities for moms-to-be.

Outdoor sports. If it isn't icy, it should be OK to walk or run outside. Playing in the snow is fine, provided your footing is good. Winter camping should be safe, so it that appeals to you, go for it!

Indoor sports like swimming in a heated, indoor pool is great any time of year. Low-impact aerobics and aerobic exercise equipment also are good choices. Just be sure to talk to your doctor or midwife before starting a new workout program.

Winter vacations can be a big pick-me-up during the long months of pregnancy, if your resources allow it. Consider taking a vacation to a warm climate to do all the safe warm-weather sports that your heart desires! And if winter travel isn't an option, consider creating a spa day or weekend package of your own. Take a long warm bath, exchange massages with a friend, light some candles...and dream about the return of summer.


RELATED INFORMATION

			Principles of Healthy Eating During Pregnancy
			Six Principles for Safe Exercise in Pregnancy
			Sports and Exercise During Pregnancy
			Sports and Exercise during Pregnancy
			Travel in Pregnancy

	Expectant Moms: Experiences and Milestones
	Nutrition, Fitness, and Lifestyle

Created November 19, 2001
Reviewed August 19, 2004

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