There are several variables to consider when deciding if an older woman can hike during early pregnancy, such as the location of your hike, your previous pregnancies, and whether your pregnancy symptoms have started. Before you gather your hiking gear, consult with your doctor to determine the fitness level and activities that are safest for you during pregnancy.
Guidelines
If you’re healthy and your doctor is not worried about complications during your pregnancy, it’s recommended that pregnant women get at least 30 minutes of moderate-intensity aerobic activity on most days of the week. Hiking is a moderate-intensity aerobic activity that has higher risks of injury for pregnant women than other types of exercise, such as brisk walking, stationary cycling and swimming. If you have high blood pressure, your doctor might limit the amount of physical activity you can perform. You should be able to carry on a conversation while exercising. If you find it difficult to breathe, you are overdoing it and need to lower the intensity of your activity.
Risk
As you age, your risk of miscarriage increases. Healthy women between the ages of 35 and 40 have a 20 percent to 30 percent risk of miscarriage. If you’re over 45, your risk of miscarriage increases to 50 percent. Previous miscarriages also increase your risk of another miscarriage. If a trauma occurs while hiking, such as a fall, your risk increases even more. Your risk of miscarriage is significantly reduced during the second trimester. Symptoms of a miscarriage include lower back pain, bleeding with or without cramps, contractions and a sudden decrease in pregnancy symptoms. Hiking on a flat surface usually is safe during pregnancy and physical activity might reduce your risk of a miscarriage. If you hike, keep your abdomen safe and be aware of your surroundings to avoid injuries.
Symptoms
If you’re planning a hiking trip during the first trimester of your pregnancy, you might want to reconsider your plans until you handle the symptoms of pregnancy. At four weeks pregnant, you might feel great, but in a few weeks your fatigue and morning sickness is likely to develop due to an increase in progesterone. Morning sickness is nausea with or without vomiting that can occur anytime during the day or night. During pregnancy, your blood production increases and your blood vessels dilate, causing low blood pressure. These changes in your circulatory system in combination with increased progesterone can make it difficult for you to find energy to walk up your stairs. Dizziness is another symptom of early pregnancy, which is dangerous if you’re hiking near cliffs or other steep drops.
Considerations
Wear appropriate clothing and supportive shoes while hiking. The ligaments surrounding your joints are relaxed during pregnancy, which makes you more prone to injury. Never hike alone while pregnant in case an injury occurs. Avoid high altitudes over 6,000 feet since it’s more difficult to breathe, which reduces oxygen to your baby. Ensure the location you hike at is flat and is able to pick up cell phone reception on your fully charged cell phone. If a medical emergency occurs while you’re hiking, you likely have limited access to a medical facility. Drink plenty of fluid and consume extra calories to stay hydrated and boost your energy level.
