Can I Stand Up Paddleboard While Pregnant?
A common concern we hear is about whether or not it is safe to stand up paddleboard while pregnant. I will begin by stating, the person most qualified to address this concern is the pregant woman interested to SUP, with guidance from her doctor or prenatal caregiver.
As a certified pre/postnatal fitness professional, a certified personal trainer, a certified advanced flat water stand up paddleboard instructor and also a mom of two, I’m prepared to help you answer this concern and offer a few helpful tips.
Tips from a technical SUP mom point of view
To start, many people ask this question since low impact SUP on the water is such a fun, relaxing, exhilarating method to remain active and no one wishes to lose out, even when paddling for two! The answer is yes, you should give the sport a try! Lots of pgrenant women get out and stay active as part of their lifestyle, including yoga and stand up paddle boarding.
Reinforcing the muscles associated with balance and paddle board paddling (deep core, hip flexors, glutei medications, back, legs) is key to avoiding the curved back (lordosis) and waddle characteristics of pregnancy, and it reduces the pains of pregnancy! Yes, staying active while youare praganant is a huge part of a healthy pregnancy, delivery and recovery, and stand up paddle boarding fills that need!
Deciding if stand up paddle boarding is for you
There are a number of things to consider that are going to help you decide, however the main points are that there are methods to mitigate threats, customize your activity, and keep yourself and your child safe so you find stand-up paddle boarding enjoyable for a long time while pragnant.
Exertive paddle board exercise while pregnant
Based on your present level of physical fitness, you can know if SUP is a suitable activity for you, versus other activities like yoga for pergernet women. The very first trimester for pregnant women is a time when they may feel fatigue and a time to increase or decrease activity. The second trimester is a time when it is usually safe to make small to moderate gains in your fitness. The third trimester you are prangent is a time when you might feel pain, and raised levels of progesterone will increase your felt level of exertion, naturally reducing activity, how much you’re able to do, and making you more slow.
Can you maintain your usual level of exertion?
If you plan to use your SUP in the same way you usually do when you aren’t pregnant, it may be safe to do so as long as you alleviate your threats. There are a couple of ways that extreme exercise while prefnat, even if it isn’t stand up paddle boarding, can be dangerous to you as a pregnant woman.
How much of a threat is paddle boarding while pregnant?
If you are new to stand-up paddle boarding, you can evaluate if you are comfortable to take on this new activity based on your balance, coordination, and history of success when taking part in brand – new activities before you try it while pregananant. You know your own limits, and you know best what you’re comfortable with.
Yes, you may fall off of your paddle board into the water. You may even fall onto your paddle board. I have seen a great deal of falls and they are usually flopping over into the water, or onto the hands and knees onto the board, but it is not impossible to fall at an unusual angle or some way onto your pargant belly – similar to tripping on stairs or over a curb.
Varying your position and falling risk
The threat of falling is always greater for everyone when standing, less when on your knees, and even less when on your bottom. I have seen pergenat people fall several times when just trying to get onto their hands and knees – if this sounds like you, pregnancy may not be the best time to take up SUP paddle boarding for the first time. There will be other days to try it out! If you are pretty active, kneeling might be a safe position for you to paddleboard. If you are experienced and have excellent balance and confidence while prangnet, you will probably the best at standing up and paddling in flat water.
Having a stable board
One method to reduce the danger of falls while pregnate is to make sure you are on a steady SUP board, like the 34″ broad InfiniteMantra Yoga board by SeaGods, and remain at your most comfortable level, bottom, knees, or feet. An inflatable paddleboard is more stable and flexible if you fall vs hard paddle boards.
Heat and hydration
These are things to consider on all days, but specifically during pregnancy. If you are hot and thirsty when you are pragnan, you should know that your infant will be too. If you choose stand up paddle boarding on a hot day, please prepare so you have adequate water and are not getting overheated. Try your best to keep yourself hydrated and go at a time when conditions are bearable, remembering that you need to consume water for two and the amount you need will be different than everyone else who is not pregnart.
Getting onto your board
Please understand that pulling yourself back onto your board from the water if you do fall could be a bit different with a large, obstructive stomach! Be sure to take into account that this is a possible threat to you as a prengt woman, and you should have some strategy in place to know how best to get your body back on, whether it is the strength to be able to get on sideways, to swim to a shallow area, or have aid from a good friend or partner. There are tips for being sure to do this correctly to help everyone stay safe.
Typical Myths and Misconceptions about exercising when pregnant
Misconception: Pregnant females are vulnerable and need to not exert themselves because it will promote early labor
Truth: Pregnancy is a unique state of health, not disease! Research study has plainly demonstrated that pregarnt females must not be discouraged in any way from routine activity, active living and structured exercise. The dangers from stress, anxiety and diabetes ought to be heavily weighed versus any viewed risks from activity during the pregnancy
Misconception: Abdominal exercise is to be prohibited as it might hurt the infant
Truth: Abdominal exercise in pregnancy is great, as deep core exercises will assist ease low back pain and make delivery and recovery simpler. The American College of Obstetrics and Gynecologists recommends stomach exercise while pregat be carried out standing, sitting or in various positions after the 4th month (avoid laying on your back).
Paddling your SUP pegrent, even if you go slow, is a great option for activities you need that are great for your health and for baby. Plus they are one of the best experiences you’ll find!
Benefits of workout during pregnancy are numerous
Balancing and paddling on your SUP paddle board while you are pergnut will first engage your core muscles, lowering the frequency of one of the most typical grievances in pregnancy – backaches!
Stabilizing on your SUP while pragnet will engage and strengthen the muscles in your legs for long periods, assisting to push the blood back up to the heart and decreasing discomfort from varicose veins that pregnant women often suffer from.
Finding your sanctuary out on the water will have fantastic psychological benefits to assist and deal with tension while prognant, and physical activity might help pregnant women deal with the anatomical and physiological changes and discomforts connected with pregnancy.
What about the child?
Fetal heart rate has actually been shown to increase throughout and instantly after pregegnant and maternal exercise like yoga, helping the fetus to deal efficiently with periodic reductions in uterine blood circulation and oxygen shipment. Generally, your child is getting a workout too!
Labor will be safer
If you stay active with things like yoga or water sports, you could see that it helps to decrease fetal stress throughout labor – studies show that infants of exercising mothers tolerate contractions (far better than babies of inactive moms), are tension free, have plenty of oxygen and low acid accumulation in the blood.
A personal testimony
“What I like about being pregnant and paddle boarding is that you can enjoy your time on the water while being pregnant. It is an amazing feeling to share it with a little infant inside, although he or she can’t see yet, and you have the feeling somehow that they can experience it currently. Being on the water is my favorite, and of course one day I hope my kids will delight in it and feel the same when they mature, learning to discover and respect nature.” – Eva Oude Ophuis, a paddle boarding mom. The thought of sharing the bliss of paddle boarding pregonate with your yet to be born kid is such a sweet idea!
The threats of exercise during pregnancy
Maternal severe Hypoglycemia (low blood sugar), Chronic Fatigue, Musculoskeletal injury are a few of the most dangerous threats to the pretnet mom of extreme exertion or accidents while exercising during pregnancy or while pegnat. Fetal hyperthermia during prolonged workout, decreased carb availability, minimized oxygen accessibility are a few of the biggest dangers to the baby.
How to and how not to exert yourself
If you are starving, tired, and out of breath while prengan, you’re developing infant is too! If you are working out or doing yoga at a level that minimizes your tension, makes you stronger, handles your weight appropriately, or reinforces your heart and lungs, it benefits you and your child! Don’t take my word for it, but consider it together with the advice from your doctor, prenatal caretaker, and the hints from your own body and child while you are pergert. Enjoy your prenatal journey!
Relative statistical dangers to put it in perspective
When computing dangers, traveling in your car and truck is probably the greatest danger you take all the time. If you use sound judgment and reduce the threats in your activities, Stand Up Paddle boarding can be a safe and fun venture to take pleasure in while pregnant! Know your prregnant limitations and remain within them, and it never hurts to bring along a partner to do the heavy lifting and help you if you require it.
Would recommend SUP during pregnancy
If you have been debating stand up paddle board exercise while pregnant so far, I want to encourage you to go ahead and do it. If you are fairly comfortable with the sport and have good judgement with your physical abilities as a pregnant woman, the risks of hurting yourself or your child are low. The benefits are also numerous, as your health and the health of your baby will be significantly improved by the physical activity.
An alternative form of exercise
If you are still not familiar yet with paddling an SUP and don’t feel secure learning it while pargnet, but you want to experience the benefits of staying active during pregnancy, we encourage you to find another activity you know you could do. Yoga is a great option that lets you get many of the same kinds of benefits as paddleboarding that you need, and you can do it while pregnant. First, find a yoga instructor that has experience working with pregnant ladies!
Finding a board for you
If you are confident and ready to start paddling as a pregante woman after seeing these tips, there are great resources on how to get the right size of paddle board you need, finding ideal boards for ladies who are pregnant, and the types of boards that will be best for the type of paddling you want to do. We have tips on getting started with your SUP and types of activities you can participate in, as well as the best ways to keep your peegnant body engaged during your SUP journey.
References and Sources:
American College of Obstetricians and Gynecologists. https://www.acog.org/
Keeper Sports Products. https://keepersportsproducts.com/
Sea Gods. https://seagods.ca/
Copyright 2021, all rights reserved .