Pregnancy
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Strikes, spares, and baby bumps: Can you bowl while pregnant?
Medically Reviewed Dr. Shannon Schellhammer, MD, FACOG, OB-GYN Residency Program Director at Orlando Health Women’s Institute.
Written by Cradlewise Staff
If you’ve been invited to a bowling night and you’re wondering, “Wait… can you bowl while pregnant?” the short answer: yes, you can!
But (and this is an important one), always listen to your body.
Bowling can actually be a fun, low-impact way to stay active, unwind, and spend time with your people, all things your pregnant self absolutely deserves. To help us break down what’s safe (and what’s not) when it comes to bowling during pregnancy, we spoke with Dr. Shannon Schellhammer, MD, FACOG, OB-GYN Residency Program Director at Orlando Health Women’s Institute.
Still, your body is going through some significant changes, from your shifting center of gravity to those suddenly-noticeable joints, so here’s what to know before hitting the lanes.
Can you bowl while pregnant?
Good news: yes, bowling is generally safe during pregnancy if you feel steady, comfortable, and your healthcare provider hasn’t advised against physical activity.
“Bowling is a great activity during pregnancy to keep you active, reduce stress, and spend time with friends and family,” says Dr. Schellhammer.
The key is listening to your body. Go at your own pace, rest when you need to, and don’t feel pressured to keep up with everyone else. You’re growing a human and hitting strikes, impressive multitasking, mama.
What are the risks of bowling when pregnant?
While bowling can be a fun and relatively safe activity, it’s not entirely risk-free. The biggest concerns usually come down to balance, lifting, and repetitive motion.
As your belly grows, your center of gravity shifts, meaning your balance isn’t quite what it used to be. It’s like your body’s invisible centerline slowly tilts forward each week, changing how you move and balance without you even realizing it. That smooth bowling stance that once felt second nature might suddenly feel a little wobbly. When your weight distribution changes, even small movements can throw you off balance, making slips or awkward twists more likely.
So if you feel dizzy, off-balance, or notice any abdominal discomfort, it’s always okay to call it a day.
Another thing to watch for? Wrist and joint pain. The pregnancy hormone relaxin loosens your ligaments to prep for childbirth, great for delivery, not so great for your bowling form.
“Pregnant women can also have symptoms of carpal tunnel, which can be aggravated with the wrist movements in bowling,” says Dr. Schellhammer. “If this occurs, I recommend consulting with your doctor and talking about possible modified activities or a wrist brace.”
How to bowl safely during pregnancy
You don’t need to retire your favorite bowling ball just because you’re pregnant. The key is to make a few small tweaks that keep things comfortable and fun.
Here’s how to bowl safely with a bump:
- Stick to your usual ball weight: if it feels comfortable and you’re stable on your feet. “Any size ball weight is fine as long as you feel stable and not off balance,” notes Dr. Schellhammer.
- Focus on posture: Keep your knees slightly bent and feet planted to maintain stability.
- Go slow and steady: “I recommend you have slow and smooth motions as your center of gravity changes in pregnancy,” says Dr. Schellhammer.
- Wear supportive shoes: Proper grip is everything when your balance is shifting.
- Take breaks: Hydrate, stretch your wrists, and listen to your body between frames.
Did you know?
According to the CDC, “Moderate-intensity physical activity is safe for you during pregnancy if you are generally healthy. It can help reduce your risk of excessive weight gain and gestational diabetes and keep your heart and lungs healthy.”
When to stop bowling during pregnancy
One of the best things you can do during pregnancy? Learn to recognize when your body’s asking for a break.
“If you feel unstable on your feet, you should stop bowling as you may be at increased risk of falls,” says Dr. Schellhammer. “This can be dangerous to you and your baby. Also, if you have significant abdominal pain with the movement of bowling, I would recommend stopping. If the pain continues, you should be evaluated by your physician.”
In short, if something feels off, it probably is. Stop if you experience:
- Abdominal pain or cramping
- Dizziness or lightheadedness
- Vaginal bleeding or fluid leakage
- Unusual fatigue or shortness of breath
- Sudden loss of balance
There’s no shame in sitting out a round and cheering from the sidelines, while you get to munch on those nachos. Pregnancy already comes with its fair share of curveballs, you don’t need a literal one too.
When to check with your doctor
If you’re navigating a high-risk pregnancy, or have a condition like placenta previa or preterm labor risk, you might be wondering: is bowling still on the table?
“There are no specific pregnancy conditions that are an absolute contraindication for bowling,” explains Dr. Schellhammer. “However, some conditions may require you to have modified physical activities, which should be described by your physician if needed.”
Translation: every pregnancy writes its own rules. Your doctor knows your playbook best, so if you’re unsure, have a quick chat before hitting the lanes. Sometimes, “modified” just means smaller steps, slower throws, or skipping certain moves. The goal isn’t to stop having fun, it’s to keep things baby-safe and mom-approved.
Conclusion
So, can you bowl while pregnant ? Yes, you can bowl while pregnant, just do it on your body’s terms.
Keep your movements smooth, use a ball that feels comfortable, and never ignore your body’s “something’s not right” signals. Bowling can be a joyful, social way to stay active, and there’s no rule that says pregnancy can’t include a little fun at the lanes. And if you’ve never bowled before, it’s best to check with your healthcare provider before picking up a ball for the first time.
After all, the best game plan is one that keeps both you and your baby feeling safe and happy.
FAQs
Q: 1. Is it safe to bowl during pregnancy?
A: Yes! Bowling is generally a low-impact, safe activity for most pregnant people, especially if you bowled before pregnancy. Just listen to your body, move slowly, and stop if anything feels off.
Q: 2. Do I need to use a lighter bowling ball while pregnant?
A:
Not necessarily. If your usual ball feels comfortable and you’re stable on your feet, stick with it! But if your balance changes or it feels too heavy, there’s no shame in switching to a lighter one.
Q: 3. Can bowling cause harm to the baby?
A: Bowling itself doesn’t pose a direct risk to your baby, but a fall or overexertion could. That’s why it’s important to avoid heavy lifting, sudden movements, or playing when you feel unsteady.
Q: 4. Are there pregnancy conditions where bowling isn’t recommended?
A: If you have placenta previa, a history of preterm labor, or any high-risk condition, your doctor may recommend skipping certain physical activities. Always check in before heading to the lanes.
Q: 5. What’s the best way to stay safe while bowling with a bump?
A: Keep your motions slow and smooth, wear supportive shoes, and focus on balance over score. And if your wrists or joints start to ache (hello, relaxin!), take a break and rest it out.
You may also like
- How do you prevent yourself from catching the flu while pregnant?
- Pregnancy pains and position shifts: How often should you move to feel better?
- Ask the expert: What are the early signs of preterm labor, and when should you call your doctor?
Sources
- Physical Activity Recommendations for Pregnant and Postpartum Women. Centers for Disease Control and Prevention. 2023. “Pregnant & Postpartum Activity: An Overview.”
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