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Home › Articles › Exercise in Pregnancy › Bundle up and Brave the Snow

Bundle up and Brave the Snow

Snow Sports Safety
During Pregnancy

By Dr. Aneema Van Groenou

Pages:  1  2  3  4  

If you are lucky enough to live in a snowy place and can cross-country ski regularly, make it a part of your pregnancy workout. A half-hour on skis, plus time to warm up and cool down, three times a week is a perfect fitness schedule. Your fetus will be healthier, and there is evidence that babies can actually feel the rhythm of your movements in the uterus. So you'll be nurturing a cross-country enthusiast.

Snowshoeing
Snowshoeing is one of the best exercises you can enjoy during pregnancy. It's a great workout and it's a lot of fun. Plus, you are not likely to slip, and you're less likely to end up very sore or sprained, since snowshoeing is easier on your joints than skiing.

If you've never tried it before, pregnancy is a great time to learn. Just pick a flat trail with spectacular views, and go. If you can walk, you can snowshoe. And when it's just too icy and slippery to walk the sidewalks, try snowshoeing the powder instead.

With all these attractive exercise options and a world of glittering snow around you, you can play and have the healthiest possible pregnancy – all winter long.

10 Tips for Staying Safe in the Snow During Pregnancy

  1. Slow and steady. Be cautious on the snow. It can slip you up, but it can also cushion you when you fall.
  2. Practice snow humility. Stick to trails and slopes well below your level, so you feel confident and are unlikely to fall or face unexpected challenges. If you normally ski black diamond slopes (expert), stick to the intermediate runs. If you normally ski blue squares (intermediate), limit yourself to easy blues and beginner runs. If you're an unsteady but enthusiastic intermediate or an uncertain beginner, stay off the slopes.
  3. Layer clothing for warmth and flexibility. Wear layers you can unzip when you need ventilation and peel off when you're hot – without a lot of hassle. And think loose, so you can move.
  4. Pick smart underwear. Synthetic, moisture-wicking underwear will keep you warm and get rid of that extra pregnancy sweat that can soak you when you're exercising. A fleece bra also works well to prevent annoying nipple chafing.
  5. Slather up. SPF 30 sunscreen is a must. Sweatproof coverage is best.
  6. Accessorize. Covering your extremities will keep you toasty (and cute): hat, mittens, scarf, neck warmer and UV protective eye-gear.
  7. Warm up and cool down. Gradually getting your heart rate up and stretching your muscles before you hit the snow will prevent injuries and makes sure your fetus is getting the blood flow it needs when you begin exercising. Cooling down prevents soreness.
  8. Take breaks. You're not out of shape; you just need to take it easy. Whether it's on the lift, watching the half pipe or admiring the view, you need breaks to catch your breath, snack and hydrate, hydrate, hydrate.
  9. Focus on good form. Good posture on the snow means you'll be less likely to strain your back, which is stressed with the weight of pregnancy. Plus, good form on the snow builds the leg, abdominal and back muscles you need to support your pregnancy.
  10. Remember to play. There is simply no excuse for feeling cooped up!

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