Is It Safe to Bowl While Pregnant?

Pregnancy is a period filled with immense happiness and anticipation, yet it can also bring about uncertainties. Many women harbor concerns about their ability to engage in their beloved activities during this time.

Pregnant women, in particular, frequently express concerns regarding the safety of engaging in sports activities. They worry that the impact of hitting a ball or the risk of falling from a jump could potentially harm themselves or their baby.

Bowling, especially for women, can be a source of worry. Therefore, we have decided to thoroughly examine the safety of bowling during pregnancy and provide you with important information to consider.

What Is Bowling?

Bowling is a captivating game where the objective is to topple pins using a ball skillfully. It encompasses two primary variations – ten-pin bowling (called alley bowling) and bumper bowling.

In the game of ten-pin bowling, a row of 10 pins is set up across the lane. Each player takes their turn to roll a single ball to knock down as many pins as possible.

In bumper bowling, the pins are strategically positioned along the edge of the lane, challenging each player to aim their ball towards the gutter skillfully.

Can You Bowl While Pregnant, And Is It Safe?

Pregnancy is often a time of reassessment for many women. It’s a period of careful consideration, especially when it comes to physical activities that were once routine or enjoyed as leisure pursuits. Bowling, with its laid-back social flair and moderate physical exertion, is a sport pregnant women might wonder about. Is it safe to hit the lanes with a baby on board? Let’s explore this question in detail.

How to Bowl - Best Bowling Tips and Techniques

Understanding the Risks

When it comes to any physical activity during pregnancy, the primary concern is the safety of both the mother and the unborn child. Bowling, although low-impact and generally safe, does present a few considerations for pregnant women.

The Impact Factor

The act of bowling involves a certain level of physical exertion, particularly in the execution of the bowl itself and in the heavier balls’ weight. For some pregnant women, this could cause discomfort, especially in the later stages of pregnancy when the center of gravity shifts and ligaments become looser.

Stretch for Safety

The forward body position necessary for bowling could potentially put a strain on the back muscles and abdomen. The motion of throwing the ball can also engage abdominal muscles, which, while not harmful in the early stages, may cause overexertion at a time when these muscles are under increased stress from carrying the baby.

Safety Precautions

As with any activity, ensuring safety during bowling while pregnant involves taking specific precautions.

Gear Up Wisely

Proper bowling shoes aren’t just for fashion – they’re a safety necessity. These shoes are designed to provide the right amount of traction on the slippery lanes, which can often trip up a regular pair of sneakers.

Weight Considerations

Opt for a lighter bowling ball than you might normally use. Traditional bowling balls can weigh between 10 to 16 pounds, and the weight should be reduced to a level where lifting does not cause strain or excess exertion.

Mind the Movement

When in the act of bowling, pregnant women need to maintain good posture and movements. This includes taking it slow, not rushing through the steps, and ensuring good form for the physical acts involved in bowling.

Benefits of Bowling During Pregnancy

Pregnancy shouldn’t be a deterrent to a healthy lifestyle. For women who enjoy bowling, there are numerous benefits to continue engaging in the sport.

The Social Strike

Bowling is often a social activity that can help reduce stress and provide an enjoyable pastime, which benefits overall mental health during the ups and downs of pregnancy.

Aiming for Wellness

Regular, low-impact exercise helps maintain fitness and might help prepare the mother for the physical demands of labor. Additionally, maintaining a normal activity level promotes better sleep, and with pregnancy’s tendency to disrupt sleeping patterns, this is no small benefit.

Expert Opinions and Research

Medical professionals and researchers have weighed in on the topic, offering their insights regarding the practice.

Some obstetricians advise against bowling – not for the low-impact exercise, but more for the risk of slipping or falling. However, if the lanes are dry and well-maintained, this risk is reduced.

While there’s limited formal research on bowling during pregnancy specifically, general advice on low-impact sports applies. One thing is clear: communication with a healthcare provider remains paramount.


What Exercises Should I Avoid When Pregnant?

As we’ve observed, exercising during pregnancy offers numerous advantages. It enhances both your health and well-being, as well as that of your baby. Additionally, regular exercise can contribute to a smoother and less painful labor experience.

During pregnancy, it’s important to be mindful of the exercises you choose. While activities like jumping jacks, running, lifting weights, and swimming are generally considered safe, it’s crucial to consult with your doctor and trainer. On the other hand, contact sports such as football, basketball, hockey, soccer, rugby, and boxing are not recommended, especially in the later stages of pregnancy. Prioritizing your well-being and seeking professional guidance will ensure a safe and healthy exercise routine for both you and your baby.

Premium Photo | Young man in bowling alley having fun, the sporty man playing a bowling ball in front of the tenpin alley

These types of sports are not recommended for two primary reasons:

  • They exert additional stress on the joints and ligaments of the pelvis and lower back, potentially resulting in premature birth or even miscarriage. Moreover, the heightened pressure on the abdomen can give rise to complications such as preeclampsia, gestational hypertension, and preterm labor.
  • Women who engage in contact sports are significantly more prone to experiencing injuries such as fractures, cranial trauma, and internal bleeding. These injuries, in turn, can lead to complications like miscarriages, stillbirths, premature births, and infants with low birth weight.

During pregnancy, it is advisable to avoid engaging in certain sports and activities. Here are some of the primary types that should be abstained from:

High Impact Sports

During pregnancy, it is advisable to steer clear of high-impact sports. This includes contact sports such as football and rugby, as well as other sports involving frequent player collisions. These activities exert stress on the joints and ligaments, increasing the risk of injuries during delivery.

Strenuous Exercise

Strenuous exercise should also be avoided while pregnant, as it places pressure on the uterus and may cause premature contractions. If you feel compelled to engage in vigorous exercise, it is recommended to take it easy until after your third trimester.

Heavy Weightlifting

Weightlifting is another form of exercise that should be avoided during pregnancy. The rationale behind this is that it places additional strain on the muscles and joints, potentially leading to injury.

How Can I Keep My Baby Safe During Physical Activity?

There are numerous strategies available to ensure the safety of your baby during physical activities. These encompass a range of measures that can be implemented to safeguard your little one.

Choose The Right Clothing

Before anything else, it is crucial to ensure that your maternity clothes are a perfect fit, allowing you to move around with utmost comfort. This entails selecting garments that are not only correctly sized but also do not hinder your freedom of movement.

Wear Appropriate Shoes

It is crucial to prioritize wearing well-fitting, comfortable shoes that are appropriate for walking during pregnancy. Keep in mind that your feet may experience more swelling than usual, necessitating the selection of suitable footwear.

Keep Hydrated

Staying hydrated is crucial during pregnancy. It is important to consume an ample amount of water throughout the day, particularly before and after engaging in physical activities. Ensuring proper hydration will support your overall well-being and the well-being of your baby.

Use Proper Lifting Techniques

When lifting objects, it is crucial to employ proper techniques. For instance, grasping an item from the top instead of using both hands increases the likelihood of dropping it. Moreover, it is important to avoid carrying heavy objects with just one hand, as this can heighten the risk of experiencing back pain.

Do Not Push Too Hard

Exerting excessive effort during workouts can lead to muscle cramps, soreness, and diminished performance. It is crucial to be mindful of your actions when engaging in physical activities.

If you find yourself getting fatigued easily, it’s important to pause and take a break. Additionally, remember to incorporate stretching into your pre and post-workout routine for optimal results.


Engaging in physical activities during pregnancy, including bowling, should always be guided by an understanding of the body’s changes, a willingness to adjust activities accordingly, and open communication with a healthcare professional. As with everything in the complex journey of pregnancy, listening to your body is key. Whether you decide to throw a strike down the bowling alley or opt for quieter activities, your safety and that of your child is paramount.

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