Is hiking safe during pregnancy?

Hiking is generally safe during pregnancy for women who were already reasonably active walkers, provided the terrain, distance, and altitude are sensible. It offers similar cardiovascular benefits to walking, plus the added benefit of being outdoors, but it comes with a few extra considerations that everyday walking on pavements doesn’t: uneven terrain, remoteness from medical help, and — for more ambitious trips — altitude.

If you were not a regular hiker before pregnancy, this is not the moment to start with an ambitious or remote route. Stick to well-maintained, easily accessible trails and build up gradually, the same way you would with any new form of exercise in pregnancy.

Key considerations

Altitude. Most guidance suggests staying below around 2,500 metres (8,200 feet) during pregnancy, since higher altitudes reduce oxygen availability, which affects both mother and baby, and can worsen with pregnancy-related changes in blood volume and breathing. If a planned hike or trek involves ascending above this level, discuss it with your midwife or GP beforehand — for some people with existing pregnancy complications, even moderate altitude may not be advisable.

Terrain and fall risk. The hormone relaxin loosens ligaments throughout the body in preparation for birth, which increases the risk of ankle and joint sprains on uneven ground. As the bump grows, your centre of gravity also shifts, further affecting balance. Choose well-maintained trails over technical or scrambling terrain, and use walking poles for extra stability, particularly in the second and third trimesters.

Remoteness. Hiking routes far from roads, phone signal, or medical facilities carry more risk during pregnancy simply because help would take longer to reach if something went wrong. Multi-day treks in remote areas, particularly in the third trimester, are best avoided or discussed carefully with a healthcare provider first.

Heat and hydration. Hiking in hot conditions increases the risk of overheating and dehydration. Carry plenty of water, wear breathable clothing, and avoid hiking during the hottest part of the day.

Hiking by trimester

First trimester

Moderate hiking on familiar, well-maintained trails is generally fine, adjusted for any nausea or fatigue.

Second trimester

Often the most comfortable trimester for hiking, with better energy levels and a bump that is not yet too restrictive. Continue choosing manageable terrain and distances.

Third trimester

Balance and fatigue become more limiting. Shorter, easier, more accessible routes are the sensible choice, ideally not far from a car park or facilities. Avoid remote or technical routes altogether at this stage.

General guidelines

  • Stay below roughly 2,500 metres altitude unless specifically cleared by your midwife or GP.
  • Choose well-maintained trails over technical, steep, or remote terrain.
  • Use walking poles for extra balance and stability, especially later in pregnancy.
  • Carry plenty of water and avoid hiking in extreme heat.
  • Hike with a companion where possible, particularly on longer or more remote routes.
  • Wear proper, well-fitted hiking boots — feet can change size during pregnancy due to relaxin.

When to stop

Stop hiking and seek medical advice if you experience dizziness, shortness of breath beyond what’s expected for the exertion, chest pain, abdominal pain, contractions, vaginal bleeding or fluid leakage, or reduced fetal movement.