Healthy Hiking and the Pregnant Mama

Since actual hikes have not been in the works*, I thought I should deliver on my promise to summarize what I can about the health precautions that you should consider when you decide to hike pregnant. Despite the fact that exercise is so important to pregnancy, a lot of the writing out there on pregnancy and exercise is dampened by precautions. But first the good news:

General Tips on Pregnant Hiking

Chris Stormann has this helpful article on hiking and camping at Baby Fit, and there is this article on walking at A Healthy Me. Outdoor Places has this general article on hiking equipment (probably more comprehensive than the pregnant-woman-on-a-jaunt needs). The general advice:

Water water water
Snacks
Don't carry a load (or carry a light load)
Stick to level and well-maintained trails
Stick to easy and moderate hikes
Stay cool
Wear walking/hiking shoes

Baby Center has this good article on hiking with your child that has nearly the same advice for hiking with little ones, plus bug spray and patience.

High Altitude Hiking:

Be cautious about hiking at high altitudes. If you're planning to hike at altitudes higher than 6,000 feet above sea level, prepare by starting well below your usual level of endurance for the first several days. If you haven't had a chance to acclimate to the higher elevation, you could be at risk of altitude sickness — reduced oxygen to your body tissues caused by the reduced atmospheric pressure and lower oxygen at high altitudes. Inadequate oxygen flow could endanger your health and that of your baby.

from CNN Health.

When to Stop Exercising

www.befitmom.com has the following "Warning Signs to Stop Exercise and Consult with Your Doctor" on its webpage about contraindicated exercises for pregnant women:

• Significant fatigue or muscle weakness
• Vaginal bleeding
• Leakage of amniotic fluid
• Dizziness or fainting
• Swelling of the ankles, calves, hands, or face
• Abdominal pain
• Severe headache
• Vision problems
• Fever
• Elevated heart rate or blood pressure that doesn’t return to normal within 30 minutes after completion of an exercise session.

* My excuses, and you can dismiss them as lame**, are that it has been raining constantly here this winter, it's very very very difficult to hike with a two-and-a-half year old who does not fit in a backpack anymore, we had to travel to a wedding, we are househunting every spare minute.
** And it is lame, since others manage to do it. Here's a hike review by a dad in AZ with a head cold, carrying a 2-and-a-half year old while his wife hikes 8 months' pregnant. I am so lame. Of course, I would love to hear what his wife thought about the hike.....