Can You Ski While Pregnant? (and Other Winter Pregnancy Questions)
From the time you learn you’re pregnant, questions constantly surface about what extracurricular activities you should and shouldn’t do. And while your healthcare provider will likely go over things the basic dos and don’ts, some things likely won’t be addressed in your brief appointments.
If you’re in the throes of a winter pregnancy, you might suddenly find yourself wondering: Can you ski while pregnant? Is ice-skating acceptable? And what about sledding?
I struggled with this predicament days after discovering I was pregnant with my first son. I hadn’t even seen my ob-gyn yet, and had an upcoming ski trip planned with my husband and other family members. Was it okay to go? Did I need to skip it? I had no clue.
As I soon learned, not everything is a definite yay or nay in pregnancy. When it comes to skiing in pregnancy—and lots of other winter activities—there’s some gray area. Want to know whether you can hit the slopes or if you should skip straight to the apres part (sans booze, of course). Read on for what experts want you to know about skiing in pregnancy and engaging in other Winter Wonderland activities.
The American College of Obstetricians and Gynecologists (ACOG) clearly states that you should avoid activities that put you at increased risk of injury during pregnancy. That includes downhill skiing.
But healthcare providers say it’s not black and white—and timing matters. “Early in the pregnancy isn’t an issue,” says G. Thomas Ruiz, MD, lead ob-gyn at MemorialCare Orange Coast Medical Center in Fountain Valley, California. “It’s really hard at that point to physically hurt the pregnancy.”
Jennifer Leighdon Wu, MD, an ob-gyn at Northwell Lenox Hill Hospital, agrees: “If you’re a great skier and in the first trimester, it’d be reasonable to go skiing because the uterus is behind and below the pubic bone,” she says. However, as your pregnancy progresses, it’s best to avoid skiing, advises Tarnisha Hemphill, DNP, a midwife and assistant professor at the George Washington University School of Nursing. That said, the type of skiing you do matters (more on that later).
The big risk of downhill skiing is falling, according to ACOG. “During the second and third trimester, baby is no longer protected by your pelvic bones,” Hemphill explains. “A fall or collision, depending on the degree of impact and where the trauma occurs, could directly impact the uterus, potentially leading to complications like placental abruption or preterm labor.”
Your center of gravity and baby’s weight can also mess with your balance, making it hard to ski or snowboard as well as you once did, regardless of your skill level, Hemphill says.
Wu adds that even really good skiers are at risk of collisions. “You have to remember that one of the dangers with skiing isn’t how good of a skier you are, but how bad of a skier other people are,” she clarifies. Meaning, even if you’re a pro, someone else could still plow into you on the slopes.
If you’re in the first trimester and not showing yet, Ruiz says you’ll likely be okay to go skiing as long as you take it easy and look out for people around you. “You have to be a defensive skier,” he adds.
Hemphill also recommends staying on beginner slopes and avoiding crowded areas to lower the risk of a collision. “Avoid skiing and snowboarding when the snow is icy, slushy or heavy,” she says. If you’re able, it’s also better to go on off-hours when there are likely to be less people, like weekdays.
You may consider swapping out downhill skiing for cross-country skiing or snowshoeing on flat ground instead. “Although there is potential to fall, the risks of injury are much lower,” Hemphill notes.
And if you’ve never skied before? Wu suggests taking a pass. “If you aren’t really a skier or are an early beginner, it’s probably not the time to learn a new sport,” she says.
Healthcare providers generally recommend that you stop skiing when you enter the second trimester. “Do it in the first trimester,” Wu says. “You don’t want to do it later in the pregnancy. Any sort of fall on your belly could be a big danger to baby.”
Frequently Asked Questions
Can you snowboard while pregnant?
Again, snowboarding requires a lot of balance and coordination. It’s also a speedy, downhill activity. To that end—like skiing—it’s not recommended for beginners or novices. If you’re an experienced snowboarder, talk to your doctor about whether it’s okay to engage in this activity during the first trimester. Beyond that point, though, even regular shredders should retire the board for a while.
Can you cross country ski during pregnancy?
You should be fine to go cross country skiing during pregnancy, if you’re up for it. “It’s relatively safe,” Ruiz says. Wu agrees: “Your chances of being hit by another cross-country skier are basically zero.”
Can you ice skate during pregnancy?
Ice skating falls under ACOG’s umbrella of things that could lead to a fall. Wu says the advice around this is similar to that for downhill skiing. In other words, you're probably fine to do it in the first trimester if you’re a seasoned skater, but should take a pass beyond that point. Ruiz also recommends avoiding acrobatic skating and ice hockey. “We discourage contact sports in pregnant women,” he says.
Can you sled during pregnancy?
It depends. Hemphill does not recommend riding a sled downhill. “High speeds and lack of control can lead to collisions and increase the risk of abdominal trauma,” she says. But, if you’re sitting in a sled and someone is pulling you gently over a flat area, Ruiz says you’re likely fine.
Can you go snowshoeing during pregnancy?
Yes, snowshoeing is probably fine. “Although there’s potential to fall, the risks of injury are much lower,” Hemphill says. Wu points out that snowshoeing is “good exercise.”
Can you shovel show while pregnant?
Shoveling snow isn’t strictly off limits during pregnancy, but it’s probably not the best time to volunteer your services. For starts, shoveling snow is a physical exertion. And icy conditions could put you at risk of slipping and falling. Suffice it to say, you’ll want to be careful of your footing. That said, if you can delegate this task, even better. UT Southwestern Medical Center](https://utswmed.org/medblog/pregnancy-winter/) recommends avoiding the heavy-duty work of shoveling.
Can you go for a winter hike during pregnancy?
Walking is a great way to get exercise in pregnancy and beyond. It’s generally considered safe, but you’ll want to take precautions. Wear appropriate shoes, stay on even ground, avoid going out in icy conditions (watch out for black ice!) and listen to your body.
What other winter activities and sports should you avoid during pregnancy?
Anything that comes with a risk of falls should be avoided, Ruiz says. But Hemphill specifically calls out a few sports. “The vibrations and jolts from riding a snowmobile can increase the risk of trauma or preterm labor,” she says. “There's also the risk of tipping over or colliding.” Again, ice hockey also isn’t recommended. Finally, while you can enjoy an alcohol-free aprés beverage, you’ll want to skip the post-ski dip in the hot-tub. (This can raise your core body temperature, presenting a danger to baby.)
Just because you’re pregnant, it doesn’t mean you have to stay indoors all winter. You can still play in the snow. “Generally speaking, you want to be concerned about anything that may involve the reasonable probability of a hard fall or spill,” Ruiz says. “That’s really the biggie.”
Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.
Plus, more from The Bump:
Tarnisha Hemphill, DNP, is a midwife and assistant professor at the George Washington University School of Nursing. She earned her Doctorate of Nursing Practice in Nurse Education from Regis College.
G. Thomas Ruiz, MD, is the lead ob-gyn at MemorialCare Orange Coast Medical Center in Fountain Valley, California. He earned his medical degree from UC Irvine School of Medicine.
Jennifer Wu, MD, is an ob-gyn at Northwell Lenox Hill Hospital in New York. She earned her medical degree from the University of South Carolina at Charleston.
American College of Obstetricians and Gynecologists (ACOG), Exercise During Pregnancy (ACOG)
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