Can You Ski When Pregnant?

A ski holiday is an exciting time and is often booked well in advance. So, what do you do if the holiday you booked months in advance coincides with your pregnancy?

Do you cancel the trip? It is a tricky situation and a difficult decision to make.

Whether you have had a previous pregnancy or not, deciding to go skiing during pregnancy is something that needs to be carefully considered. If you are a seasoned skier, the decision may be easier than if you were an unexperienced skier.

Of course, you could still go and take part in other activities at the resort more suited to the needs of a pregnant woman. There’s really no reason not to go and have fun, even if you choose to avoid skiing which may turn out to be more fun anyway.

We think that it’s a great idea to go on a holiday during your pregnancy.

Alternative Activities to Try at A Ski Resort

1. Snowshoeing

2. Spa day – make sure your therapist knows that you are pregnant

3. Enjoy warm drinks

4. Give photography a shot – pun intended

5. Nordic and cross country skiing

6. Visit local towns and attractions

7. Sleigh rides

8. Build a snowman

9. Stargazing

Skiing During Pregnancy Is Okay

Yes, we know that we are opening ourselves up to quite the debate here as many people may have conflicting views as to whether you can ski in your pregnancy or not. From our perspective, skiing is most definitely something you can do while pregnant, as long as you feel comfortable doing so. It also goes without saying that if you were to ski while pregnant, you should be cautious while doing so and find ways to ensure that your safety is always put first.

Pregnant women have long been told what they can and can’t do, but the truth is, if they feel comfortable and are willing to do what it takes to stay safe, why should it even be a question?

Hitting the Slopes While Pregnant

Skiing general has its own set of risks, and when paired with the fact that you are carrying an unborn child, it only makes sense that safety is a concern more so while pregnant. We do, however, recommend that beginners maybe sit this one out as learning can be tricky enough without the added bump getting in the way of things – the unfortunate truth had to be shared. If you are a competent skier and know your way around a set of skis, you will have the knowledge and skiing skills to stay safe while taking on the snow on the mountain.

The Risks of Skiing in Your Pregnancy

The main risk and biggest cause for concern when it comes to skiing while pregnant is falling or having other skiers bump into you. If you are an experienced skier and able to find a run that is not crowded, you have everything you need for a ski day.

Altitude sickness is a reality and something that can affect most skiers if they do not take the time to acclimatize to the high altitude. The symptoms of altitude sickness can be more severe if you are pregnant and can include shortness of breath, headache, and nausea that come about as a result of exposure to high altitudes. Symptoms should resolve in a day or two. For quicker relief, move to a lower altitude or request oxygen or medication to alleviate the symptoms.

Being Active While Pregnant

Let’s take a step back for a moment and look at physical exercise during exercise as a topic for discussion. In the same way that physically active people are able to maintain their level of activity while pregnant, the same logic and reasoning can be applied when it comes to skiing. This is not the time to push your limits or try to set records, but it is still an opportunity to work on your skill levels and continue enjoying the lifestyle packed with physical activity that you worked so hard to build and maintain. If you loved skiing before falling pregnant, skiing pregnant should be safe to do.

It is worth noting that studies have found that many women who exercise during their pregnancies are healthier. Exercises worth trying while pregnant need to have a low impact and low intensity, making cycling and swimming some of the crowd favorites.

In light of this, moderation is a key theme when it comes to exercising while pregnant. So, when it comes to the question of whether you can ski while pregnant or not, it will depend on the extent of it.

Listen to Your Doctor

If you are determined to ski while pregnant, your doctor’s recommendations will go a long way. The most obvious reaction you may receive is that you should probably avoid skiing, however, our research has found that experienced skiers are more than capable of safely skiing when pregnant. In this instance, going to a quiet spot where you have space to move should be fine. And, while you are skiing, listen to your body. If you feel any discomfort, rather stop, and take a break. Remember, everything is in moderation. For example, if you feel aches and pains or get dizzy and nauseous, take a breather.

It is worth sharing that during early pregnancy the first trimester is incredibly important as the fetus is still forming and a hormone called relaxin reaches its peak. This means that during the first 13 weeks, you need to be careful as it is also the stage where a miscarriage most commonly occurs. Avoid risks during this time and give your baby time to grow. There will be plenty of time to ski later.

We recommend skiing once you have reached the second half, or your second trimester, as it is safe to travel, and the worst pregnancy symptoms should be over and done with. This does by no means mean that it is any less risky than skiing in your first trimester, it simply means that you may feel like more of a human and that your fetus has already formed and is now growing and developing. This between the first and second parts is when the uterus emerges. The third trimester is uncomfortable enough as is, skiing pregnant may be difficult to do around this time.

Can I Ski While Pregnant? The Pros and Cons

Pros

• You spend time in the fresh mountain air
• Physical activities are good for you
• You’re doing something that you love
• It’s a unique experience
• It’s a break from reality

Cons

• Pregnancy symptoms and related sickness
• Not being able to perform the way that you used to
• Uncomfortable tight base layers and ski jackets / pants can make for difficult movement
• The risk of falling increases due to poor balance

The Truth About Skiing and Pregnancy

Your body has changed tremendously since the last time you hit the mountain slopes – there’s a little developing baby inside of you! This means that despite your best efforts, your pregnancy may slow you down and affect your skiing experience. Many women have experienced this before and will continue to do so in the future.

You need to understand that your body will not perform the way it used to, and that’s okay.

Unfortunately, hormones and emotions may have you feeling disheartened about it all – but don’t give up. You just have to relearn your process to accommodate your new situation. Once your baby has been born, you will find that things go back to normal very quickly.

Having said this, set realistic expectations for yourself and understand that not everyone has the same pregnancy experience. Take it as it comes, know your limits, don’t take unnecessary risks, and try to find ways to keep doing what you love. It is also worth noting that during the early pregnancy, you may experience severe symptoms that will impact your wellbeing and ability to take on skiing during pregnancy.

Questions to Ask Yourself Before Skiing While Pregnant

• How experienced are you? If you have only skied once or twice, rather give it a miss.
• Are you uncomfortable with the idea of skiing?
• What are you expecting on your runs? Try to set realistic goals.
• How long will it take to acclimate to the environment and high altitude? The last thing you want to have happen is the different climate ruin your experience.
• Do you have health insurance? Keep the details on hand.
• Does the resort offer other activities?
• What weather is predicted while you are there?
• Do you have existing health problems like high blood pressure?
• Have you spoken to your doctor?

Top Tips for Skiing While Pregnant

• Take the time to get used to the change in altitude
• Avoid crowds, other skiers, and busy slopes
• Opt for easier runs
• Avoid steep tree runs
• Avoid bumps and jumps
• Know when to take a break
• Keep warm and drink plenty of water to stay hydrated
• Wear comfortable ski clothing and ski pants for ladies that don’t press on your belly
• Make sure that your family and friends know where you are
• Don’t push yourself too far, take it easy
• Stay within the designated ski area
• Avoid adventurous runs
• Avoid skiing during weekends or holidays, rather ski midweek
• Don’t overthink it
• Listen to your body and know your limits
• Make sure you know how to use the chair lift – safely!

The Pregnant Body and Skiing

You need to understand that your fitness level will dictate your activity level – bearing in mind that you have extra weight and a growing baby bump to account for. Squats, lunges, and side reaches are a great way to warm up your body for your first journey down the snowy mountain slope. In addition to this, you need to consider the pregnancy symptoms that you may be experiencing.

This means that nausea, morning sickness and lower energy levels during early pregnancy may affect your experience and you may be tired long before hitting the slopes. All of this can affect your balance and increase the risk of a fall, especially if it happens to involve direct trauma on your belly. Falling while in the mountains is difficult enough when you are not a pregnant women, now imagine how you will get to a doctor after taking a tumble and fall that exerts shear force onto your unborn baby? The risks involved with skiing while not feeling great are not worth it, rather give yourself time to recover and try skiing during pregnancy as soon as you feel better. Pregnancy takes its toll on your body; it’s not your fault and it cannot be helped.

The Benefits of Exercising When Pregnant

• Staying fit promotes overall health and can reduce back pain as well as bloating and swelling
• Your joints and muscles will become stronger and better equipped to handle the additional weight
• Exercise can improve your mood and promote better sleep
• Increased stamina

What Pregnant Women Really Want to Know About Skiing and Pregnancy

 

Of course, the most obvious concern is the impact that skiing when pregnant will have on your unborn child. Rest assured; your body has your bundle of joy protected with a protective shell of amniotic fluid. You also do not need to worry about putting strain on your abdomen as your stance will prevent this from happening. What we will advise, is that you avoid skiing in your last trimester as you will be uncomfortable and moving swiftly down the mountains may not be possible.

 

It is also worth mentioning that the shear force of a fall can result in premature labor in your pregnancy. This is not good for you and your baby, so you really need to avoid falling. Even if you are a pro skier, your balance may not always be n top of its game during your pregnancy. Many women have reported dizziness at some point in their pregnancy, and if you also happen to be experiencing it, it will increase your risk falling. As a skier, you know that this comes with the territory, however, for the sake of your baby, know when to skip a run.

Assume That No-one Knows About Your Pregnancy

During your time on the slopes, you will interact with so many different skiers. As much as we would like to say people will consider your needs and be mindful of your pregnancy, you cannot rely on other skiers to put your safety first.

It is up to you to look after yourself and your baby, staying out of the way of people and avoiding obstacles. If you are in the second half of your pregnancy, the shear force of a fall could result in premature labor.

Our Final Thoughts on Skiing with Your Growing Bump

The truth is, every day pregnant women will be at risk of a potential mishap so why is there such a big fuss about exercising? If you were already a skier, know your body and your skills, you will be able to gauge what is safe to do and what isn’t. In our opinion, skiing is perfectly safe to do, all things considered of course. And if you really need to sell your point, the benefits of exercise during your pregnancy are definitely worth looking into. Don't forget to wear comfortable maternity clothes and winter outwear that is warm.

ABOUT THE AUTHOR

Fred Felton          

Content Creator / Editor

Fred Felton is a copywriter, editor and social media specialist based in Durban, South Africa. He has over 20 years of experience in creating high end content. He has worked with some of the biggest brands in the world. Currently Fred specialises in the winter outdoors space, focussing on skiing and snowboarding. He is also a keynote speaker and has presented talks and workshops in South Africa.