Bowling is a fun game; it gives the endless joy of hitting all the pins with the ball. But is bowling safe during pregnancy? To know that you must read the article in detail. Engaging in any physical activity is considered safe during pregnancy and helpful in maintaining ideal weight. However one must keep a check on certain things while doing physical activities, such as avoiding stressing your knees and joints.
Before engaging in any activity like bowling, it is important to consider your health and discuss the circumstances with the healthcare provider. Continue reading to know whether bowling is safe during pregnancy and what precautions you should take when playing these activities.
What Is Bowling?
Bowling is a recreational indoor sport where a player will roll the ball down into the lane and knock the objects known as pins. The aim is to knock more pins than your opponent. It can be played between the teams and a maximum of eight players. The total score can be calculated using Pins and an individual knockdown.
Is Bowling Safe During Pregnancy?
As long as you have a healthy pregnancy, it is safe to go bowling during pregnancy. However, keep in mind during pregnancy, your body changes a lot, and you need to ensure your knees and joints are not harmed by impact workouts or physical activities. Though bowling is a low-impact exercise, you should take care of body balancing and know the proper techniques to lift bowls to prevent discomfort and injuries (1). Additionally, you should avoid bowling if you experience any of the below-listed issues:-
- A history of preterm labor
- Placenta previa
- Heart diseases
- Diastasis recti
- Carrying twins
- Previous back or knee injuries
How Should You Bowl During Pregnancy?
Bowling can be a fun game if you play by taking all the precautions. Remember that when pregnant, choose the lightest bowl and do not overstress your elbow, joints, lower back, and shoulder (2). Here are some bowling tips that help to prevent injuries during pregnancy:-
Prefer Light Weight
Select the lightest weight to avoid getting injured with a heavy-weight bowl. Heavyweight during pregnancy can cause back pain issues and may cause strain on the lower abdomen.
Use Duckpins To Play
Try playing with duckpins, as they are smaller and easy to handle. Moreover, duckpins do not cause stress over the lower back and joints, making you feel more comfortable and relaxed while playing.
Walk Slowly
Remember, the lanes are slick and slippery. So, try to follow baby steps and walk slowly. Do not cross over the lines on the slick spot. It would be great to wear some nonslippery shoes and slippers when bowling to avoid slipping chances.
Know Your Body
Understand your body changes; if you are uncomfortable while walking or moving, try to avoid it. Do not overstress your body while playing. If you are not comfortable, try to avoid playing bowling games (3).
Bend Your Knees
Bend your knees down when you start bowling. It helps to avoid the strain from the back. Maintain good posture and play safely.
Benefits of Bowling & Low-Impact Activities During Pregnancy
Mommies-to-be, as your belly starts growing, it becomes challenging to maintain the same strength and posture. However, if you perform exercises regularly such as bowling and low-impact activities throughout your pregnancy, you will be able to maintain your upper body strength (4). Further, you will receive the following benefits:
- Regular low-impact activities such as yoga, kegel exercises, cycling, and walking can improve blood circulation and heart rate.
- Low-impact workouts during pregnancy can help to reduce the risk of complications such as hypertension, gestational diabetes, and obesity (5).
- Kegel exercise and low-impact workouts can help to keep your body flexible and improve strength (6).
- It helps to prevent constipation, backache, varicose veins (7), and other pregnancy-associated complications.
- Slow running, cycling, and low-impact exercises can support healthy weight gain during pregnancy.
- Pelvic exercises, kegel exercises, and yoga can improve muscle strength and prepare your body muscles for birth and labor.
- Low-impact activities and bowling help to prevent deep vein thrombosis
- Regular exercises can help to improve emotional health and let you sleep peacefully.
Precautions To Take While Bowling During Pregnancy
Here are some safety measures you should take when bowling during pregnancy:-
- Choose the bowl wisely. It would be excellent to choose the light bowl when you are pregnant.
- Wear non-slippery shoes to avoid any slipping accidents.
- Use proper bowling techniques to reduce strain on the body.
- Avoid heavy ball lifting to minimize the strain on the knees (8).
- Maintain body balance to avoid injuries.
- Stay hydrated and avoid overstressing yourself.
Are There Any Side Effects Of Bowling During Pregnancy?
Bowling is generally safe to play during pregnancy. However, there are some side effects associated with bowling during pregnancy, which are as follows:-
- Bowling can cause muscle fatigue, so ensure to listen to your body and take a break when required
- Bowling may increase pressure on the abdominal region. Therefore, try to avoid putting on too much strain and lifting heavy balls.
- Bowling alleys can lead to instability. Thus, try to break whenever needed and do not pressurize yourself.
Who Should Not Consider Bowling During Pregnancy?
Women should avoid bowling if they have high-risk pregnancies. Additionally, if you are experiencing back or leg pain, do not play bowling or enroll in any other physical activity that causes strain on the knees. If you have any history of preterm labor or miscarriage, consult with a healthcare expert before indulging in any physical activity. However, there are several guidelines provided by the experts to follow for safe exercises during pregnancy (9).
Alternatives to Bowling
Bowling is a great game to play during pregnancy. However, if you are not comfortable playing bowling as it requires excessive bending and knee pressure, here are some alternatives that you should try.
Running
Low-impact running or brisk walking is a great alternative to bowling. It helps to maintain ideal weight and keep you active throughout your pregnancy days (1).
Jogging
Jogging during pregnancy is helpful to keep you active. It improves your strength and maintains healthy weight gain.
Bicycling
Bicycling is a great exercise to perform during pregnancy (10). It keeps your mood light and improves muscle strength. However, you should avoid vigorous bicycling to avoid injuries during pregnancy.
Scuba Diving
Scuba diving is the ultimate fun thing to enjoy during pregnancy. It helps you keep active and make you feel emotionally healthy.
Weight Lifting
Weight lifting can help to improve muscle strength and maintain optimal weight during pregnancy (11). However, it is advised to avoid weightlifting if you have never done weightlifting before your pregnancy.
Bowling is a relaxing game for people of all age groups. However, in case of pregnancy, you should take some necessary precautions while bowling (12). As long as you have a healthy pregnancy, bowling is generally safe. If you are experiencing any health issues, consult with doctors for appropriate guidance.
FAQ’s
1. Can Bowling Cause Miscarriage?
Bowling is a low-impact activity and is generally safe to play. It doesn’t cause miscarriage or other health issues during pregnancy when your body is healthy.
2. Can I Go Bowling During Early Pregnancy?
Yes, it is safe to go bowling during early pregnancy.
References
- NHS, Exercise in pregnancy – https://www.nhs.uk/pregnancy/keeping-well/exercise/
- ACOG, Exercise During Pregnancy – https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
- Shojaei B, Loripoor M, Sheikhfathollahi M, Aminzadeh F. The effect of walking during late pregnancy on the outcomes of labor and delivery: A randomized clinical trial. J Educ Health Promot. 2021 Jul 30 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8395880/
- Better Health Channel, Pregnancy and exercise – https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-and-exercise
- ACOG, Physical Activity and Exercise During Pregnancy and the Postpartum Period – https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period
- OSF Healthcare, Pregnancy exercises to strengthen your pelvic floor – https://www.osfhealthcare.org/blog/pregnancy-exercises-to-strengthen-your-pelvic-floor/
- American Pregnancy association, Treat Varicose Veins Naturally During Pregnancy – https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/treat-varicose-veins-naturally-during-pregnancy/
- UTSouthwestern Medical Center, 3 exercises to avoid during pregnancy – and 7 that are safer – https://utswmed.org/medblog/exercises-avoid-pregnancy/
- Evenson KR, Barakat R, Brown WJ, Dargent-Molina P, Haruna M, Mikkelsen EM, Mottola MF, Owe KM, Rousham EK, Yeo S. Guidelines for Physical Activity during Pregnancy: Comparisons From Around the World. Am J Lifestyle Med. 2014 Mar;8 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4206837/
- Cycling Uk.org, Cycling with a bump – is it safe to ride while pregnant? – https://www.cyclinguk.org/blog/victoria-hazael/cycling-bump-it-safe-to-ride-whilst-pregnant
- Ward-Ritacco C, Poudevigne MS, O’Connor PJ. Muscle strengthening exercises during pregnancy are associated with increased energy and reduced fatigue. J Psychosom Obstet Gynaecol. 2016 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4978349/
- MY HEALTH MINISTRY OF HEALTH MALAYSIA, Safety Tips: Bowling – http://www.myhealth.gov.my/en/safety-tips-bowling/
