Many golfers continue to play during pregnancy, enjoying the gentle exercise and time outdoors. Every pregnancy is different, though, so decisions about golf should always be made with your healthcare provider. This article covers general considerations that many golfers find helpful.
This article is general information only and is not medical advice. Always follow the guidance of your healthcare provider.
Talk to your healthcare provider
Your doctor or midwife can advise whether golf is suitable for you, considering your health and pregnancy, and how to adapt as it progresses.
Swing adjustments
- Wider stance for stability.
- Shorter, smoother swing at reduced effort.
- Less rotation as your body changes.
- Focus on balance and a comfortable finish. Read golf swing with limited flexibility.
- More putting and short game as pregnancy progresses.
Comfort and safety
- Avoid overheating: play early or late, wear breathable clothing and a hat. Read hot weather golf.
- Hydrate and snack regularly. Read what to eat and drink on the golf course.
- Use a cart or trolley, and avoid carrying a heavy bag. Read walking vs riding a golf cart.
- Supportive shoes and stable footing on slopes. Read our golf shoes guide.
- Shorter rounds: nine holes or short courses. Read nine-hole golf.
- Take care around slopes, bunkers and wet ground.
- Bathroom breaks: plan your route.
Warning signs
Stop playing and contact your healthcare provider promptly if you experience pain, bleeding, dizziness, shortness of breath, contractions, fluid loss or anything that concerns you.
After pregnancy
Return to golf gradually, as advised by your healthcare provider, rebuilding core strength and fitness. Read golf fitness exercises.
Adjusting your game by trimester
Every pregnancy is different, so follow your provider's advice. Many golfers find these general adjustments helpful:
| Stage | Common adjustments |
|---|---|
| Early pregnancy | Normal golf may continue if your provider agrees; manage tiredness and nausea, stay hydrated |
| Middle pregnancy | Widen the stance, shorten the swing, reduce speed; use a cart on hilly courses |
| Late pregnancy | Short sessions, putting and chipping, fewer holes; prioritise balance and comfort |
Swing changes as your body changes
- Widen your stance for stability as your centre of gravity shifts.
- Stand a little further from the ball to make room.
- Shorten the backswing and focus on rhythm rather than speed. Read golf tempo and rhythm.
- Reduce rotation if it feels uncomfortable.
- Use more lofted clubs for control.
- Take care on slopes and in bunkers, where balance is harder. Read how to play uneven lies.
Clothing and comfort
- Supportive, flexible clothing and maternity golf wear, if available.
- Comfortable shoes with good grip.
- Sun protection: hats, sunscreen and shade. Read sun protection for golfers.
- Snacks and water, and access to toilets; check where facilities are on the course.
Keeping golf in your life
Pregnancy can be a good time to work on parts of the game that don't need much physical effort:
- Putting and short game. Read how to putt: fundamentals.
- Course management and strategy. Read golf course management.
- Rules knowledge. Read golf rules every golfer should know.
- Social golf: nine holes with friends at a gentle pace.
Returning to golf after birth
Recovery times vary widely. Get clearance from your provider, build up gradually with walking and core rehabilitation, and expect your swing to need time. Start with short practice sessions and nine holes before full rounds.
Frequently asked questions
Can I play golf while pregnant?
Many people do, but always check with your healthcare provider first.
Should I change my swing during pregnancy?
Many golfers use a wider stance, shorter swing and less rotation.
Is walking the course safe?
Discuss with your provider; a cart is a sensible option later in pregnancy.
When should I stop playing?
Follow your provider's advice and stop immediately if you notice any warning signs.
Is a golf cart safe during pregnancy?
Many golfers use carts to reduce walking, but bumpy paths and sharp turns are a concern. Drive slowly and ask your provider.
Can I keep my handicap active during pregnancy?
Yes. Play when you can; your handicap simply updates as you submit scores.
The bottom line
With your healthcare provider's approval, golf can be an enjoyable way to stay active during pregnancy. Adapt your swing, stay cool and hydrated, use a cart, play shorter rounds and listen to your body. For more, read golf for women: getting started.