Gardening When Pregnant: What You Need to Know?

Carrying a baby doesn’t mean giving up the garden spade. For many expectant mums, gardening remains a soothing activity. It’s one of those rare pastimes that offers light movement, fresh air, and a mental reset.
That said, growing a tiny human does bring new considerations into the mix. So, how safe is gardening when pregnant? Are there risks you need to be aware of?

This guide will explore the key things pregnant women must keep in mind while spending time in the garden. It lays out the benefits clearly but does not shy away from the precautions that deserve attention.
There are safer ways to enjoy gardening during pregnancy, and you will find them all here.

So, is gardening safe during pregnancy?

Generally speaking, yes. The NHS encourages gentle exercise during pregnancy, highlighting perks such as less swelling and improved rest. Spending a few peaceful moments amid plants and soil can help stimulate circulation.

Yet, as your bump expands, even bending over might become challenging. The key lies in recognising your limits and adjusting accordingly.

What are the risks?

Gardens, though lovely, can hide a few hazards worth knowing about. With care, they’re easy enough to sidestep.

Toxoplasmosis, for instance, should be taken seriously. Found in soil contaminated by cat waste, this parasite poses a potential risk to unborn babies. This makes gloves a must, and handwashing afterwards is non-negotiable.

But, how long does toxoplasmosis live in soil? The answer is typically up to 18 months or even longer. 

Muscle strain or losing your balance is another genuine concern during pregnancy. With looser joints and your balance changing, trips or sprains become more likely, especially when bending or lifting heavy things.

Heat creates additional issues as well. Pregnancy raises your body temperature, making you overheat or dehydrate faster in the sun.

Moreover, chemicals like pesticides and herbicides aren’t safe right now. Going chemical-free or using natural options makes better sense. Keep in mind some plants irritate skin or cause allergic reactions—another thing to watch out for.

No need to stress, though, as later in the article, we will guide you through practical steps to avoid these pitfalls.

What are the benefits?

Despite those risks, there are clear benefits to staying hands-on with soil during pregnancy, as well.

Stress relief

Gardening involves far more than just nurturing plants. It actively reduces cortisol levels, the hormone linked to stress, which helps soothe the mind and ease feelings of anxiety.

Spending time outdoors, immersed in nature, tends to brighten your mood and refresh your thoughts. This connection with the natural world also sharpens concentration and clears mental clutter.

Research published in the Journal of Health Psychology reveals that gardening can lower stress more powerfully than activities such as reading. This happens because it combines gentle exercise with time spent in a natural setting.

Physical exercise

Gardening engages your entire body, but it is still gentle on the joints. Activities such as planting, light digging, and watering keep you moving steadily while being kind to your body.

The Royal College of Obstetricians and Gynaecologists (RCOG) supports light physical activity for most pregnant women, and gardening is one great way to get it.

Getting some vitamin D

Sunlight triggers the body to create vitamin D, a key player in keeping bones strong and the immune system sharp. In the UK, where sunshine often plays hard to get, spending time gardening offers a natural boost of this important nutrient.

Connection with nature

Gardening can feel strangely profound when you’re nurturing life inside and out. It creates a peaceful feeling and a closer connection to nature.

Many pregnant women find this emotional balance especially comforting during the ups and downs of hormonal changes.

Safe gardening practices for future mums

With a few mindful tweaks, your garden maintenance routine can remain both safe and enjoyable throughout pregnancy.

Container gardening

Raised planters and pots make life easier by bringing the soil closer to you. This idea translates to less bending and backache. 

Containers can be moved around to follow the sun, and they’re perfect for low-maintenance crops like strawberries, herbs, or trailing flowers.

Vertical gardens / raised garden beds

Vertical gardening makes sense once mobility becomes an issue. Wall planters, trellises, and waist-height beds keep everything within reach without needing to kneel or stoop.

If setting them up feels daunting, you can hire someone for delivery and setup services.

Planting flowers or herbs

A few planters of herbs or hardy flowers offer beauty without demanding too much of your energy. So, choose low-maintenance plants like mint, nasturtiums, or calendula. 

It’s also essential to know what plants should be avoided during pregnancy. Steer clear of anything poisonous. Foxglove, lily of the valley, and any other species from the nightshade family aren’t worth the risk.

Watering and weeding

These gentle tasks are perfect for staying active without overexertion. Use a hose or a lightweight watering can. A kneeling pad or low stool can protect your back and knees. Keep sessions short and stop when your body says it’s had enough.

Your approach might need to shift depending on the time of year and time of day. In the winter, cold air could keep you indoors, but that doesn’t mean your garden has to wait. Prune lightly, clean your gear, sort seeds, or sketch next season’s plan over a hot cup of tea.

Spring and summer bring the perfect time for sowing seeds, planting specimens, and gathering the early bits of produce.

Even so, it makes sense to take these on when the sun is gentler, such as in the fresh quiet of morning or as things ease off later in the day.

To make things more pleasant, throw on a few breathable layers and keep a bottle of water nearby.
Finally, seeking shade when the sun becomes too intense allows you to cool down and protect yourself effectively.

Tips for gardening by trimester

The size of your bump can influence what feels comfortable or doable. Adjusting your approach makes a big difference.

First trimester

So, is gardening safe in early pregnancy? Well, energy often runs low in this period, and that feeling of sickness can hit without warning. So, keep activities light—think seed starting or watering containers. Avoid crouching or anything too tiring. 

Work when you feel your best, and always wear gloves, as the baby’s early development stages are delicate.

Second trimester

This phase often brings a welcome burst of energy. You can take on more, like transplanting, repotting or reorganising borders. Some gentle stretching before you begin helps keep things smooth. Be aware that your balance could already be shifting, though.

Third trimester

Your pace may slow, and standing for long can start to feel uncomfortable. So, stick to light activities, like harvesting herbs or light pruning from a seated position. 

Avoid kneeling or twisting. Supportive shoes are a good idea at this stage.

What should be avoided during pregnancy?

Certain things are best left for another time, or someone else entirely, to keep both you and your baby safe.

Going out without protective gear

Never go bare-handed when working with soil, so keep those gloves always ready. Closed shoes are essential, too. Finally, throw on a light long-sleeved shirt and a hat for sun and irritant protection. 

Lifting heavy objects

Resist the urge to lift heavy compost bags or large plant containers at this time. Use a trolley or ask someone else to help. Your joints are looser now and more vulnerable to injury.

Getting dehydrated

Pregnant bodies warm up faster. Dehydration can come on quickly, so don’t wait until you’re parched. Sip water throughout and take breaks in the shade regularly.

Working yourself too hard

Know when to stop. Even if you feel good at the moment, it’s wise to take breaks before fatigue hits. Pregnancy can bring unexpected dips in energy.

Straining your body

Posture matters. Sit on a stool when possible, keep your movements relaxed, and avoid repetitive strain. So, if you’re asking, “Can I shovel dirt while pregnant?” the answer is no.

Raised beds and well-designed tools can help make this type of movement unnecessary.

Handling chemicals or pesticides

Put away the synthetic pesticides. Go with safer alternatives like neem oil or a homemade soapy water mix. Also, organic compost or mulch is a better bet than chemical fertilisers.

How about leaving the garden care to professional gardeners?

Sometimes, the safest and smartest move is to hand over certain tasks to a reliable gardening expert. In the UK, reputable gardening services can assist with physically demanding work.

A professional comes fully equipped and can handle all kinds of tasks for you, such as:

These can be outsourced while you focus on lighter activities or simply enjoy your garden from a lounge chair. Many services can be booked for one-off sessions or on a regular basis.

Hiring help ensures your space stays in good shape and your body stays out of harm’s way.

Takeaways