If you are pregnant during the winter season, good news, you can continue your physical activities outside while respecting a few safety rules.
Finally, winter has arrived! Everyone outside, we take out our skis, snowshoes, sledges and skates to play outside with the children. Winter walking, snowshoeing and cross-country skiing are safe activities for pregnant women and can be restarted soon after childbirth. Skating and downhill skiing can be continued for experienced women since these activities involve the risk of falling. Let's look at some of these sports in more detail.
The Racket
Snowshoeing is a great activity to practice during pregnancy, if you are used to it. Snowshoeing puts more strain on the muscles of the legs, buttocks and inner thighs (adductor muscles) than walking, because of the weight of the snowshoes. It is possible to snowshoe until the day before your delivery, if your condition allows it and if you feel comfortable. If you have never snowshoeed before, prioritize flat ground to avoid the risk of falling or opt for walking.
Choose snowshoes based on your weight, buoyancy, shape, intended use and the terrain you will be going to most often. Ask about models for women. You can also rent them in specialized shops or find used ones. Gaiters provide protection from snow and debris. They are useful for certain types of terrain and in snowy conditions.
Mom capsule: Snowshoeing until the end
“I gave birth in January and I snowshoeed in the mountains until the day before I gave birth. I felt comfortable and needed to move a little every day. I was careful on the descents. My walking pace was slower, but it felt good to step outside. At the end of my pregnancy, I used walking sticks for balance. »- Mélanie, mother of a 15-month-old girl
Cross-country skiing
Cross-country skiing is an excellent cardiovascular exercise to practice during pregnancy for women of all levels. You can pursue classic cross-country skiing, skating technique or off-piste skiing which are beneficial as long as you are comfortable and feel in control. Cross-country skiing has little impact on the joints, and since there is little risk of falling on flat ground, it can even be practiced by beginners. However, be careful of steep slopes with icy descents if youare less accustomed to. Recommend routes that you know and be vigilant if you practice off-road! Some parks offer cross-country ski trails with free access for all. Inquire
If you want to buy cross-country skis, it would be better to wait until after your pregnancy, when you've gotten rid of your excess weight, since the camber – the ability of the ski to resist your weight – is a very important element to consider when buying a pair of cross-country skis. In the meantime, it is possible to rent equipment in all cross-country ski centers if you do not have one.
Alpine Skiing
Women who ski regularly can continue by respecting their limits and monitoring their speed, the difficulty of the slopes and the snow conditions. If you are not comfortable in powder snow, icy snow conditions or sticky spring snow, don't do it! Always keep an eye out for other skiers or snowboarders and be alert, as downhill skiing involves the risk of falling. If you wish to ski at altitude, consult your doctor. If you are a beginner, alpine skiing is not an activity to try while pregnant.
Mom capsule: Day to day
“I have been downhill skiing since I was five years old. I spent every weekend of my youth skiing and I taught skiing when I was a teenager. I decided to continue skiing when I became pregnant, I went day by day, according to my feelings. There aredays when I was more nervous than others, so I skied slowly. In the third quarter, I still felt good, I went there early in the morning avoiding the icy slopes or with bumps. I last skied at 38 weeks and gave birth to a 3.5 kg (7.9 lb) boy at 39.5 weeks. »- Lisanne, 33, first pregnancy
After childbirth: moving with baby
Cross-country skiing and snowshoeing
If you had an uncomplicated vaginal birth, you can start cross-country skiing and snowshoeing again when you feel ready and have the energy. These sports without impacts are recommended during the postpartum period. Women who have had a caesarean section should wait a minimum of six to eight weeks before recovering since the abdominal muscles are very stressed, especially in cross-country skiing, whether in classical or skating technique. The recovery will then have to be below the pain threshold. For beginners, cross-country skiing and snowshoeing are great sports that work the whole body. Even short outings are very beneficial.
For sportswomen and athletes, the resumption of competition varies from one woman to another. They can review their goals with their doctor and trainer based on their postpartum condition and the tone of their pelvic muscles.
Skiing with baby
Manufacturers of baby sleds or trailers recommend waitingthat the child is six months old before taking him on cross-country skiing. You can then pull a sled or a single or double trailer in classic technique or in skating. Women who choose to do this before the baby is six months old should monitor the position of the baby's head, as well as their body heat. Make sure the baby is warm when you practice a winter sport such as cross-country skiing, snowshoeing or walking. The extremities cool quickly. If you are a beginner and you pull your baby in a sled or trailer, choose tracks where the ground is flat and avoid steep climbs and descents where you could fall. Pulling baby up a hill is quite a workout!
Tips and Tips
On your first cross-country ski outing, take it easy! You're likely to get sore – especially if you're dragging a cart. Gradually increase the duration of your outings and the difficulty of the routes. If possible, treat yourself to a cross-country ski lesson to improve your technique. You will have even more fun skiing afterwards. If you experience musculoskeletal pain or leak urine while cross-country skiing, talk to your doctor. Some women may experience urinary incontinence during stress or when pulling a sled or trailer when cross-country skiing. This is not abnormal, but should be corrected by doing pelvic floor exercises.
Walkingmountain
The walking in the mountains or on marked trails is very pleasant with the family. If you have other children, they will surely love frolicking in the mountains. Bring seeds to feed the birds in the parks where it is allowed and binoculars to observe them, as well as a backpack with snacks and surprises!
If you carry your child in a baby carrier, make sure he is sufficiently dressed. Unlike you, he is immobile and can catch cold quickly. You can put heating pads in his boots and mittens. They are easily found in sports stores. Most carrier manufacturers recommend waiting until the baby is at least six months old before putting your child in it. There are several bags with different features for the comfort of mum and baby, such as removable elements – roof, storage bag, etc.
Happy winter everyone!
