Hiking While Pregnant First Trimester

Woman hiking while pregnant first trimester at Garden of the Gods in Colorado Springs

Embarking on a hiking adventure during your first trimester of pregnancy? Congratulations! Not only are you nurturing a new life, but you’re also taking steps to stay active and healthy during this exciting journey. In this blog post, we’ll guide you through the safest way to hit the trails while hiking while pregnant first trimester, from consulting your doctor to choosing the right gear and planning your hiking route wisely. So, let’s get started on this beautiful path to enjoying the great outdoors with your growing bump!

Key Takeaways

  • Consult your doctor before hiking while pregnant for a safe and enjoyable experience.
  • Choose the right gear, familiar trails, and plan your route wisely to stay energized & safe.
  • Bring along a buddy to monitor physical condition & share the load for an even more rewarding hike!

Consulting Your OB/GYN Before Hiking

Before you start your hiking adventure while pregnant, make sure to consult your healthcare provider to guarantee safety for both you and your baby. Discuss any existing medical conditions, such as hypertension or gestational diabetes, as well as any previous complications with pregnancy, to guarantee the best possible experience for you and your baby while being physically active during pregnancy.

Assessing Your Fitness Level

Assess your fitness level for hiking during pregnancy by considering your overall health and fitness before pregnancy, as well as any specific prenatal exercise routines you’ve been following to stay active. Your doctor will evaluate important fitness factors such as your overall health, cardiovascular fitness, strength and endurance, balance and coordination, and any existing medical conditions or complications related to physical activity.

This comprehensive evaluation will confirm that you’re physically prepared for your hiking journey.

Identifying Potential Risks

Being outdoors while hiking pregnant demands a high level of awareness and readiness, especially as your pregnancy progresses into the third trimester. Your doctor can help pinpoint any risks or limitations associated with your pregnancy, like slippery rocks, steep inclines, and unstable surfaces. As a pregnant woman, physiological changes during pregnancy can make it more difficult to maintain balance while hiking, so it’s essential for pregnant women to choose trails that do not present too many challenges and remain cautious.

Choosing the Right Gear for Pregnant Hikers

Having the appropriate gear is key to ensuring a safe and pleasant hiking experience during pregnancy. Here are some essential items to consider:

  • Supportive footwear
  • Maternity hiking clothes
  • Hiking poles
  • Backpacks

Selecting the appropriate gear will help you navigate the trails while accommodating the changes in your body during pregnancy.

Supportive Footwear

Proper footwear forms the basis of a successful hike, particularly for those who are pregnant. Opt for shoes or boots that provide excellent traction, stability, and support with sturdy ankle support to help prevent injuries. Brands such as Hoka, Birkenstock, Dr. Scholl’s, Skechers, Crocs, Oofos, Cole Haan, and Allbirds are highly recommended for their supportive footwear.

A reliable pair of hiking boots or shoes will contribute to your comfort and safety on your hiking adventures, making your hiking trips even more enjoyable.

Maternity Hiking Clothes

Comfort holds significant importance in the choice of maternity hiking clothes. Look for clothing made from lightweight and breathable materials that keep you cool and dry. Maternity hiking clothes should provide:

  • Adequate support and protection
  • Belly support bands
  • Adjustable waistbands
  • Stretchy fabrics that accommodate a growing belly

Brands like Mountain Mama and Arctic Lynx Maternity offer excellent options for pregnant hiking clothes.

Hiking Poles and Backpacks

The use of hiking poles, also known as trekking poles, and backpacks can greatly enhance your hiking experience, particularly during pregnancy. Hiking poles provide extra stability and support, while a lightweight backpack with adjustable straps and multiple compartments will help distribute weight more evenly.

Don’t underestimate the benefits of these essential items in ensuring a safe and enjoyable pregnant hiking adventure.

Planning Your Hiking Route Wisely

While planning your hiking route during pregnancy, be thoughtful about the selection of trails and terrain. Factors such as:

  • Trail length
  • Difficulty
  • Emergency access
  • Cell service

should all be considered to ensure a safe and enjoyable experience.

Familiar Trails and Terrain

For pregnant hikers, it’s advisable to stick to trails and terrain they are familiar with. Familiarity with the trails will help reduce strain and allow you to better maintain your balance and stability during your hike.

Steer clear of super steep and tumultuous trails for the safety of both you and your baby.

Trail Length and Difficulty

Selecting trails with suitable length and difficulty levels is important for meeting your physical needs during pregnancy. Be mindful of your energy levels and take extra care to avoid excessive physical stress. Consult online forums or ask hiking friends for feedback on the suitability of specific trails for pregnant hiking.

Emergency Access and Cell Service

Safety holds paramount importance while hiking during pregnancy. Ensure that your chosen trail has emergency access and cell service in case of any complications. The Cairn app is a great resource for checking cell phone service on a hiking trail and keeping your loved ones informed about your whereabouts.

Hiking With a Buddy for Safety

It’s advisable for pregnant hikers to have a companion, as they can offer support, assist with the load, and keep an eye on your physical condition, promoting a safe and delightful hike.

Sharing the Load

A hiking buddy can help carry extra gear and provide support in case of emergencies. Sharing the load by dividing gear and supplies, such as food, water, and camping equipment, can make hiking more manageable and enjoyable for both you and your hiking partner.

Monitoring Physical Condition

Your hiking companion can also:

  • Keep a check on your physical condition, making sure you’re maintaining a steady pace and taking breaks when required
  • Encourage you to stay mindful of your well-being
  • Provide assistance in the event of an emergency or injury

Staying Hydrated and Energized on the Trail

Maintaining hydration and energy on the trail is vital for ensuring a safe and pleasurable hiking experience during pregnancy. Packing snacks and water and pacing yourself throughout the hike will help maintain your energy levels and keep you going.

Snacks and Water

Bring plenty of water and healthy snacks to maintain energy levels and stay hydrated during your hike. Foods such as bananas, granola bars, and mixed nuts are perfect for providing a quick energy boost.

Maintaining good nutrition and hydration will contribute to a safe and comfortable hiking experience during pregnancy.

Pacing Yourself

Pace yourself and take frequent breaks as needed to avoid overexertion and ensure a safe hiking experience. Pay attention to your body and rest when necessary, allowing yourself to enjoy the hike without pushing yourself too hard.

Listening to Your Body While Hiking

Listening to your body while hiking during pregnancy is of utmost importance. Be aware of any warning signs or discomfort that may require adjustments to your hike.

Attuning to your body’s needs and getting some fresh air will contribute to a safe and enjoyable experience.

Identifying Warning Signs

Pay attention to any warning signs like abdominal pain or dizziness, and halt or modify your hike as necessary. If you experience any concerning symptoms, it’s important to take a break, rest, and seek medical attention if necessary.

Adjusting Your Hike

Practising self-awareness and making necessary modifications to your hike will help ensure a safe and enjoyable experience. If you’re feeling tired or experiencing discomfort, don’t hesitate to slow down, take a break, or even cut your hike short. Remember, your safety and the well-being of your baby are the top priorities.

Suggested Hikes Near Colorado Springs

Colorado Springs offers a variety of hiking trails for pregnant hikers to explore, ranging from easy to challenging. Some popular trails include:

Garden of the Gods Park: This park, rated the #1 U.S. park by TripAdvisor, features both paved and natural trails winding through magnificent red rock formations with stunning views of Pikes Peak. The trails here are easy and suitable for leisurely strolls​​.

Red Rock Canyon Open Space: Offering a mix of easy to moderate trails, this space winds along canyons and ridges of red rock, providing great views of the Garden of the Gods and connecting to other trails in the area​​.

Cheyenne Mountain State Park: Located just south of Colorado Springs, this park spans 2,700 acres and offers 20 miles of easy to moderate hiking and biking trails through diverse ecosystems from prairie to peak​​.

The Crags Trail: This is a moderate to challenging 4.2-mile hike in Pike National Forest. It’s family and dog-friendly, and for those seeking a more intense experience, the trail can lead all the way to the summit of Pikes Peak​​.

Austin Bluffs Open Space: Known for unique rock formations, this 585-acre area offers easy to moderate trails accessible via two trailheads​​.

Bear Creek Dog Park: This 25-acre off-leash park near the foothills provides a variety of hiking options and is considered one of the region’s finest dog parks​​.

Fountain Creek Park: Ideal for easy hiking, this park allows visitors to enjoy wildlife, marshes, streams, and ponds along gentle, shaded trails​​.

Midland Trail: A 5-mile easy trail connecting Manitou Springs to America the Beautiful Park in Colorado Springs, with some parts on streets​​.

Palmer Loop Trail: A moderate 6-mile loop hike through pine forest with views, shade, and a waterfall​​.

Intemann Trail: This new 3-mile round-trip moderate trail provides access to a recently opened summit​​.

Royal Gorge Park: Offering easy to moderate trails, this park presents spectacular views into the Royal Gorge​​.

Helen Hunt Falls (Silver Cascade Trail): A moderate, short trail through the forest alongside a cascading stream and waterfall​​.

Seven Bridges: An easy to moderate trail with a constant elevation gain across seven bridges, following a portion of the old Midland Railroad line​​.

Catamount Trail: A 6-mile round trip moderate to challenging hike starting in Green Mountain Falls and ending at South Catamount Reservoir​​.

Tunnel Drive: An easy trail along the Arkansas Riverwalk Trail, featuring three tunnels and stunning views of the Arkansas River Gorge​​.

Mt. Herman Trail: A moderate 4-mile trail with great views of Monument, Colorado Springs, and the mountains​​.

Paint Mines Interpretive Park: Offers easy trails through a rich landscape of overhangs, spires, hoodoos, and chasms in various colors. No dogs allowed​​.

Mt. Cutler: An easy one-way trail with great views of Stratton Open Space, Seven Falls, and Will Rogers Shrine​​.

Lovell Gulch Trail: A moderate 5-mile loop hike near Woodland Park with views of Pikes Peak’s north face​​.

These trails offer a range of experiences from easy walks to more challenging hikes, making them suitable for hikers of all levels, including pregnant hikers looking for a scenic and comfortable outdoor adventure.

Always opt for trails that are suitable for your stage of pregnancy and fitness level to ensure a safe and enjoyable hiking experience.


In conclusion, hiking during the first trimester of pregnancy can be a safe and enjoyable way to stay active and connect with nature. By consulting your doctor, choosing the right gear, planning your hiking route wisely, hiking with a buddy, staying hydrated and energized, and listening to your body, you can confidently embark on your pregnant hiking adventures. So, go ahead and explore the great outdoors while nurturing your precious little one!

Frequently Asked Questions

Is it safe to hike in the first trimester of pregnancy?

Hiking can be a safe and beneficial activity to continue during the first trimester of pregnancy, as long as your doctor approves and you take the necessary precautions. It can help keep both mum and baby fit and healthy.

Are there activities I should avoid in the first trimester of pregnancy?

It’s best to be cautious when it comes to activities during your first trimester of pregnancy. Avoid any activities that involve jerky or bouncing movements, such as horseback riding, downhill skiing, off-road cycling, gymnastics and skating. Check with your healthcare provider for more advice.

What should I discuss with my doctor before hiking during pregnancy?

Discuss any existing medical conditions or previous complications with pregnancy with your doctor to make sure hiking during pregnancy is safe and enjoyable for you and your baby.

What type of footwear should I choose for pregnant hiking?

Choose supportive shoes or boots with good traction and stability to keep you safe on the trail during your pregnancy. Ensure they provide sturdy ankle support for extra protection.

What should I consider when planning my hiking route during pregnancy?

When planning your hiking route during pregnancy, make sure to factor in trail length, difficulty, emergency access and cell service to guarantee a safe and enjoyable hike.

Related Posts


Dr. Kevin Weary

Since 1996, Kevin Weary has been a dedicated caregiver in Colorado Springs. His extensive experience and commitment have enabled him to offer outstanding and empathetic care to the women of Colorado Springs.

Table of Contents

Scroll to Top