Walking is good for you, even when you're pregnant. To make that mountain hike as enjoyable as possible for the expectant mother and her child, there are a few things to bear in mind. Silke Schmitt Oggier, chief physician of santé24, puts us on the right track.
Hiking is one of the most popular pastimes in Switzerland and a great way to escape the stress of everyday life. But what if you hear the call of the mountains and you're pregnant?
Gets the circulation going
The body of a pregnant woman goes through a lot of changes in a relatively short time. For example, her cardiovascular system adjusts to provide optimum care for the unborn child and she can easily become dizzy.
Since regular exercise boosts the circulation, hiking can help reduce this dizziness. And like any physical activity, walking lowers blood sugar levels, which plays an important role in preventing gestational diabetes.
Caution at altitude
However, altitude is an important factor when hiking, especially for pregnant women. “The more advanced the pregnancy, the more difficult it is to breathe properly and deeply,” explains Silke Schmitt Oggier, Medical Director of the santé24 online practice. “Add in the altitude, the thinner air and the fact that a pregnant woman needs more oxygen, and you can see how respiratory distress can occur."
Expectant mothers should therefore not go above 2,500 metres, especially if they're not used to hiking at these heights. Pregnant women should also avoid extreme differences in elevation, which means ascending gradually in several stages.
Better body awareness
As pregnancy progresses, the ligaments become looser and the altered centre of gravity can put a lot of strain on the back muscles. Back pain is often the result. Hiking can help reduce tension in muscles and joints, stabilising tendons and muscles and making them more elastic. This improves the expectant mother's body awareness and hones her motor skills.
Many pregnant women experience increasing pressure in the veins of their legs, which can be accompanied by water retention, blood congestion, varicose veins or thrombosis. The good news is that hiking can help prevent such problems.
Boosting happiness hormones
The many changes in pregnancy leave many women feeling tired and exhausted. Especially in the later months, they can also experience sleep problems. Schmitt Oggier explains that because hiking clears the mind and usually comes with positive experiences of nature, it's a great way to relieve these symptoms. Exercise in the fresh air boosts energy levels and improves wellbeing, as long walks stimulate the production of the happiness hormones serotonin and dopamine in the body. These make you more calm and relaxed, boost self-esteem, reduce depression and anxiety, and improve sleep quality. The happiness hormones also strengthen the immune system and act as painkillers. Last but not least, regular physical activity increases the rate at which nerve cells in the brain branch and renew, improving mental capacity. According to a study by Dave Ellemberg and his team, when expectant mothers engage in sports and exercise it also has a positive effect on the unborn child's brain activity.
Don't overdo it
But as with any other sport, pregnancy is not the time to try something new. “If you weren't regularly hiking at high altitudes before, you shouldn't start during pregnancy,” says Schmitt Oggier.
She advises women who are new to hiking to choose shorter routes on flat terrain and start slowly. In general, pregnant women shouldn't overdo it when hiking, even if they regularly engaged in alpine sports before pregnancy.
Take breaks
If things get too strenuous, it helps to take a break and have a snack or drink if necessary. In general, expectant mothers should plan routes that allow them to take short cuts or end the walk early if it gets too much.
Especially in the last three months before birth, it's important to take plenty of breaks and think about adapting the route: “Every downward step sends a shock through the body, so expectant mothers should choose level ground rather than routes that involve too much downhill,” recommends Schmitt Oggier.
Plenty of snacks and good equipment
Expectant mothers should bring plenty of water or herbal tea (at least 1.5–2 litres) on the hike and sufficient snacks to cover the increased calorie requirement. Suitable snack choices include fruit and vegetables as well as wholemeal sandwiches, dried fruit and nuts.
Having the right gear is just as important: well-fitting shoes can reduce the risk of injury and hiking poles can help maintain balance. Changes in the weather must always be reckoned with, so it's a good idea to wear several thin layers of clothing.
Beware of sun and heat
As the skin of expectant mothers is more sensitive to light, sunscreen with a high SPF is a must. «You should also protect yourself against ticks, as antibiotics should be avoided during pregnancy,» explains Schmitt Oggier. «Caution is also required in extreme heat and on trails through open fields without trees and bushes, as this puts a lot of strain on the circulation and can even lead to heatstroke.» Because of their hormones, pregnant women also need to pee more often, so they should plan their hike carefully to take this into account.
Consult a doctor in case of a high-risk pregnancy
Expectant mothers with a high-risk pregnancy should always consult their gynaecologist before a hike. It's also advisable to talk to your doctor if you have a heart or lung condition, a multiple pregnancy or are at risk of premature labour.
The same applies if you have a shortened cervix, cervical weakness or increased blood pressure due to pregnancy.
If the following symptoms occur, you should end the hike immediately:
- Bleeding
- Swelling of the hands, feet or face
- Premature labour
- Loss of amniotic fluid
- Shortness of breath
- Nausea
- Dizziness, headache or chest pain
- Hard abdomen
