How hiking can support perinatal mental health
The whirlwind of pregnancy and early parenthood can feel like a beautiful, yet sometimes overwhelming, experience. Between hormonal shifts, disrupted sleep, and rapidly changing routines, it is natural to crave moments of grounding and calm.
Statistics show that many families share this experience. In Australia, 1 in 5 women experience perinatal anxiety or depression, and 1 in 10 men experience depression after the birth of a child. Around half of these cases go undiagnosed, highlighting the importance of accessible and supportive options alongside professional care.
Finding time for self-care during this period can be challenging. Whether you are pregnant or adjusting to life with a new baby, caring for your emotional and mental wellbeing matters. Just as supporting your physical health helps you adapt to the demands of pregnancy and early parenthood, tending to your mental health supports your ability to cope and recover.
That is where gentle time outdoors, including hiking, can play a supportive role. Stepping onto a quiet trail, breathing fresh air, and moving at your own pace can provide a welcome break from enclosed spaces and constant demands. Hiking is not about fitness goals or achievement during the perinatal period. For many, it offers a moment of space, connection with nature, and an opportunity to reconnect with themselves.
If you are looking for a gentle way to support your mood and overall wellbeing during this time, spending time outdoors may be one option to consider.
How hiking can benefit your mind and body
Hiking offers a range of benefits that may support perinatal mental health. Spending time in nature has been shown to reduce stress, anxiety, and symptoms of depression. It can also support mood, sleep quality, and energy levels.
The steady, rhythmic movement of walking can feel meditative and may help bring attention back to the present moment. Sensory experiences such as the sound of wind in trees, sunlight filtering through branches, and the feel of the ground underfoot can provide a calming contrast to the intensity of the perinatal period.
Championing perinatal mental health
The Parent-Infant Research Institute (PIRI) in Australia is a leading organisation dedicated to improving the mental health and wellbeing of parents and infants. PIRI recognises the importance of accessible, evidence-based support and the role that everyday activities, including time outdoors, can play alongside professional care.
Through initiatives such as MumSpace and DadSpace, PIRI provides trusted resources and support for families during pregnancy and early parenthood.
MumSpace: Your virtual ally
MumSpace is a one-stop online resource for pregnant women, new mums, and their families. It offers practical information, guidance, and access to online treatment programs for perinatal depression and anxiety, alongside tools to help navigate pregnancy and early parenthood.
DadSpace: A platform for dads
DadSpace recognises that dads also face unique challenges during the perinatal period. This dedicated platform provides support and resources tailored to fathers, covering topics such as managing stress, building relationships with infants, and sharing the parenting load.
PIRI’s tips for hiking with a bump (or a baby)
- Choose trails that suit your fitness level and stage of pregnancy. Start with shorter, easier walks and adjust as your body changes.
- Listen to your body and rest when needed. Pushing through discomfort is not helpful during pregnancy or early parenthood.
- Stay hydrated and nourished. Carry water and snacks to support your energy levels.
- Protect yourself and your baby from the elements. Use sun protection, wear suitable clothing, and plan around weather conditions.
- Walk with others when possible. A partner, friend, or group can provide reassurance and support.
- Focus on the experience rather than the destination. Take time to notice the surroundings and move at a pace that feels comfortable.
- Avoid risky situations. Steep, unstable, or slippery terrain may increase injury risk. It is always okay to turn back.
- Hiking while pregnant? Read these tips for hiking while pregnant to help you plan safely and confidently.
Remember, hiking during the perinatal period is not about conquering peaks. With thoughtful planning and preparation, time outdoors can be a gentle way to support your wellbeing and reconnect with yourself.
I hope this blog post encourages you to consider how time in nature might support you during pregnancy or early parenthood, alongside appropriate care and support.
Happy trails and happy hearts.
Resources and support
- MumSpace: https://www.mumspace.com.au/
- DadSpace: https://www.dadspace.com.au/
- The Parent-Infant Research Institute: https://www.piri.org.au/
For urgent support, speak with your GP or contact one of the following services. They may refer you to a qualified health professional for further care.
- PANDA (Perinatal Anxiety & Depression Australia): 1300 726 306
- Beyond Blue: 1300 22 4636
- Lifeline: 13 11 14
Explore related guides
- Going through tough times: Finding support and help
- How nature and time outdoors can support mental wellbeing
- Walk your way to wellbeing: Building a simple outdoor habit that supports body and mind
- Mental health benefits of hiking, through lived experience and support
- The benefits of hiking for physical health, mental wellbeing, and connection
Great article. Prioritising perinatal mental health is crucial for the well-being of both parents and children. Hiking can make a world of difference. Thanks so much for sharing.