gregnant woman paddle boarding

A common concern we hear is about whether or not it is safe to stand up paddleboard while pregnant. I will begin by stating, that the person most qualified to address this concern is the pregnant woman interested in 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’s 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 pregnant 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 you are pregnant 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 pregnant.

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 percent women. The very first trimester for pregnant women is a time when they may feel fatigued 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 pregnant 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 slower.

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 pregnant, 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 taking 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 pregnant. You know your own limits, and you know best what you’re comfortable with.

Paddleboard falls

Yes, you may fall off of your paddle board into the water. You may even fall onto your paddle board. I have seen plenty 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 pregnant 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 pregnant 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 pregnant, you will probably be the best at standing up and paddling in flat water.

Having a stable board

One method to reduce the danger of falls while pregnant 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 paddle board is more stable and flexible if you fall than a hard paddle board.

bregant woman standing on paddle board

Heat and hydration

These are things to consider on all days, but specifically during pregnancy. If you are hot and thirsty when you are pregnant, you should know that your infant will be too. If you choose to 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 pregnant.

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 pregnant 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 a disease! Research study has plainly demonstrated that pregnant 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 pregnant be carried out standing, sitting, or in various positions after the 4th month (avoid laying on your back).

Paddling your SUP pregnant, even if you go slow, is a great option for activities you need that are great for your health and for your baby. Plus they are one of the best experiences you’ll find!

The benefits of a workout during pregnancy are numerous

Balancing and paddling on your SUP paddle board while you are pregnant will first engage your core muscles, lowering the frequency of one of the most typical grievances in pregnancy – backaches!

Stabilizing on your SUP while pregnant 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 pregnant, 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 pregnancy and maternal exercise like yoga, helps 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 pregnant with your yet-to-be-born kid is such a sweet idea!

fregnant woman standing on paddleboard with kids

The threats of exercise during pregnancy

Maternal severe Hypoglycemia (low blood sugar), Chronic Fatigue, and Musculoskeletal injury are a few of the most dangerous threats to the pregnant mom of extreme exertion or accidents while exercising during pregnancy or while pregnant. Fetal hyperthermia during a 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 pregnant, 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 pregnant. Enjoy your prenatal journey!

Relative statistical dangers to putting 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 Paddleboarding can be a safe and fun venture to take pleasure in while pregnant! Know your pregnant 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 judgment 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 physical activity.

An alternative form of exercise

If you are still not familiar yet with paddling a SUP and don’t feel secure learning it while parenting, 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 pregnant 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 the types of activities you can participate in, as well as the best ways to keep your pregnant body engaged during your SUP journey.

About Paddle Sesh

Your Source for The Best Stand Up Paddle Boards, Surfboards, and Kayaks

Get the most popular stand-up Paddle Boards, Surfboards, and Kayaks now!

Shop Paddle Boards | Shop Inflatable Paddle Boards | Shop Surfboards | Shop Kayaks

SaleBestseller No. 1
ADVENOR Paddle Board 11'x33 x6 Extra Wide Inflatable Stand Up Paddle Board with SUP Accessories Including Adjustable Paddle,Backpack,Waterproof Bag,Leash,and Hand Pump,Repair Kit (Green)
1,480 Reviews
ADVENOR Paddle Board 11'x33 x6 Extra Wide Inflatable Stand Up Paddle Board with SUP Accessories Including Adjustable Paddle,Backpack,Waterproof Bag,Leash,and Hand Pump,Repair Kit (Green)
  • EXTRA WIDE AND LONGER DESIGN FOR BETTER BALANCE Premium inflatable paddle board with non-slip EVA deck pad is made of high quality material that can able to withstand high pressure.33 inches width...
  • ULTRA LIGHT PADDLE BOARD THAT MADE YOU EASY TO CARRY Three detachable bottom fins help improve overall speed and handling.Inflatable stand up paddle board can be used in...
  • FAST INFLATION We provide DOUBLE ACTION HAND PUMP which can inflate and deflate quickly.The height-adjustable aluminum paddle(65-82 inches)is suitable for most people.
  • PACKAGE INCLUDING adjustable aluminum paddle,safety leash,hand pump,waterproof bag,upgraded backpack,three removable fins and repair kit.
  • BOARD DIMENSION 11ft length,33 inches width and 6 inches thickness,achieved amazing balance ability.Weight limit up to 330 lbs.We also offer 12 months parts WARRANTY and TELEPHONE service to secure...
SaleBestseller No. 2
MYBOAT 11'6'×34'×6' Extra Wide Inflatable Paddle Board, Stand Up Paddle Board for Fishing, Sup Board with 3 Removable Fins, Dual Bungees, Camera Mount, Hand Pump, Strong Paddle, 5L Dry Bag, Leash
39 Reviews
MYBOAT 11'6"×34"×6" Extra Wide Inflatable Paddle Board, Stand Up Paddle Board for Fishing, Sup Board with 3 Removable Fins, Dual Bungees, Camera Mount, Hand Pump, Strong Paddle, 5L Dry Bag, Leash
  • 【STABLE & EXTRA LONG/WIDE】An extra-wide 34’’ makes MYBOAT SUP inflatable paddle board the most stable paddle board on the market. It's easy for beginners to stand up and balance on the SUP...
  • 【370LB WEIGHT LIMIT】MYBOAT stand up paddle board is designed for beginners, SUP yogis, families with children, and intermediate paddlers who prefer a slower ride. The bearing weight is 370lb....
  • 【SAFETY HANDLE & CAMERA MOUNT】There are two safety handles on the front of the MYBOAT paddle board. When people sit in front of the paddle board, they can hold the handles to ensure safety. You...
  • 【14 D RINGS & DUAL BUNGEES】 The 14 D-rings design enables plentiful storage space with both front and rear bungees, which allows you to secure a cooler, dry-bag, and other gear on your SUP with...
  • 【COMPLETE PADDLEBOARD KIT & 24H SERVICE】All professional accessories: safety leash, hand pump, 3 removable fins, length-adjustable strong paddle, repair kit, mobile phone waterproof bag, 5L...
SaleBestseller No. 3
KPRising Inflatable Stand Up Paddle Board, 11'×33'×6' Extra Wide Standing Paddleboard with SUP Travel Backpack, Aluminum Paddle, Action Pump, Leash, Repair Kit, for All Skill Levels (Pink)
18 Reviews
KPRising Inflatable Stand Up Paddle Board, 11'×33"×6" Extra Wide Standing Paddleboard with SUP Travel Backpack, Aluminum Paddle, Action Pump, Leash, Repair Kit, for All Skill Levels (Pink)
  • MANEUVERABILITY & STABILITY- Our inflatable stand up paddle board measures 11 feet long and 33 inches wide, with extraordinary maneuverability and exellent performance in stability. Especially...
  • LIGHT & DURABLE PADDLE BOARD - Our paddle boards are an industry-leading weight of only 18.5 pounds, 10% lighter than competitors. Board features thick laminate strcuture, military-grade composite PVC...
  • FAST INSTALLATION & EASY TO CARRY - We provide a quality action pump that reflects air pressure, with faster inflation and deflation. It takes less than 10 minutes to inflate the paddle board as hard...
  • COMPLETE PREMIUM ACCESSORIES - Each paddle board comes with all essential accessories, including 3-section adjustable paddle, air pump, balance fin, repairing kit, saftey ankle leash, and portable...
  • GREAT QUALITY & SERVICE - KPRising inflatable paddle boards are made of the highest-quality military-grade material, providing the most durable lightweight board on the market. If you have any...