Winter Activities to Avoid During Pregnancy: Staying Safe and Warm

Winter brings a unique set of activities and outdoor challenges. While many winter pastimes can be enjoyable during pregnancy, certain ones carry risks that can be especially concerning for expecting moms. Here’s a guide to winter activities you may want to skip while pregnant, along with safe alternatives to keep you active and cozy during the colder months.

1. High-Risk Winter Sports

Some winter sports involve a high risk of falling or require sharp turns and fast movements that can put pressure on your abdomen. Avoid these activities, especially as your pregnancy progresses:

• Skiing and Snowboarding: Both sports can lead to falls or collisions, which can result in injury to you or your baby. Uneven terrain, speed, and the chance of losing balance make these activities risky.
• Ice Skating and Hockey: Ice can be slippery and unpredictable, leading to falls that may cause harm to your abdomen. Hockey, in particular, involves physical contact that increases the risk of injury.
• Sledding and Tobogganing: Although sledding may seem harmless, sleds can reach high speeds and are difficult to control, making it easy to collide with obstacles. Bumps and jumps also add pressure on your joints and abdomen​​.

2. Extreme Cold Exposure

Winter weather can make outdoor activities challenging, especially during pregnancy when your body is more sensitive to temperature changes:

• Extended Time in Freezing Temperatures: Cold exposure can lead to reduced circulation, especially in the extremities, which is already a common concern during pregnancy. Limit outdoor activities in extremely cold weather, and dress in layers to keep warm if you do head outside.
• Ice Fishing or Other Cold-Weather Outdoor Sports: Long periods of inactivity in the cold can make it difficult to stay warm, which may affect blood flow to your baby. Plus, being on slippery surfaces around water increases the risk of falls and accidents​.

3. Activities Requiring Tight or Heavy Gear

Some winter activities may involve restrictive clothing or gear that can put additional pressure on your growing belly and affect your comfort:

• Scuba Diving and Snorkeling (in cold weather locations): Though not typical winter activities, if you’re considering these in colder climates, know that the pressure changes in scuba diving can be unsafe during pregnancy. Instead, choose light exercise options that don’t involve restrictive equipment.
• Heavy Snow Shoveling or Snow Removal: Shoveling snow is physically demanding and increases the risk of straining your back and abdominal muscles. The weight and repetitive twisting motions can be tough on your body, especially with your shifted center of gravity during pregnancy​.

4. Indoor Winter Hazards

Even indoor winter activities can pose risks during pregnancy, mainly due to overheating or accidental exposure to substances that could affect you or your baby:

• Hot Tubs and Saunas: Although soaking in warm water may sound appealing, the high temperatures in hot tubs and saunas can cause your body temperature to rise above safe levels for pregnancy. Overheating has been linked to complications in pregnancy, so it’s best to avoid these altogether.
• Indoor Winter Sports (e.g., Hockey, Basketball): Contact sports should be avoided during pregnancy, even if indoors, to minimize the risk of falls, collisions, and abdominal trauma.

Safer Winter Activity Alternatives

The good news is there are plenty of safe, enjoyable winter activities that keep you active and warm without the added risks:

• Winter Walks and Nature Hikes: Walking on snow-packed trails can be a beautiful experience and a great way to stay active. Be sure to wear proper footwear with good traction to avoid slipping, and consider using walking poles for added stability.
• Prenatal Yoga or Indoor Exercise Classes: Many yoga studios and fitness centers offer prenatal classes tailored to your needs, providing low-impact exercises that are safe and beneficial during pregnancy.
• Swimming in a Heated Indoor Pool: Swimming is a gentle, low-impact activity that’s safe for most stages of pregnancy. The water relieves joint pressure and supports your body weight, making it easy to stay active in winter without straining yourself​​.

Tips for Staying Safe and Warm

As you navigate winter, these tips will help you stay safe and comfortable:

• Wear Layers: Choose warm, breathable layers to prevent overheating, and make sure to cover extremities to avoid cold-related injuries like frostbite.
• Stay Hydrated: Cold weather can reduce your thirst, but it’s still important to drink water regularly to stay hydrated, especially if you’re exercising.
• Mind Your Balance: Pregnancy affects your center of gravity, so choose footwear with good traction to prevent slips on ice and snow. Avoid icy paths when possible, and consider indoor options if conditions are too risky outdoors.

While some winter activities are best left for next season, there are plenty of safe ways to enjoy the colder months during pregnancy. By opting for gentle, low-risk activities and staying mindful of your changing body, you can make the most of winter while keeping yourself and your baby safe. Remember, if you’re ever unsure about the safety of an activity, consult with your healthcare provider for guidance.