Being pregnant is an exciting and rewarding stage in a woman’s life. However, it can also be physically and mentally arduous.
While medical experts agree that it is important to exercise when a baby is on the way, deciding what form that exercise should take can be confusing. After all, everyone differs in terms of physical stature and capability.
So where does that leave an expectant mother with an interest in paddle boarding?
The benefits of exercise while pregnant
Pregnancy is a physically challenging and strenuous period for your body, so staying active and healthy will help you get through it.
In addition to strengthening muscles that can weaken during pregnancy and childbirth, exercise will help to raise energy levels, minimise weight gain and ease back-related issues that may develop.
Your feeling of wellbeing will improve too. In addition to helping maintain normal sleep patterns, moderate physical exertion can help to clear the mind.
Your paddling experience matters
Experts suggest that attempting to start using a SUP for the first time while pregnant is probably not a good idea. There’s a possibility you could misjudge your capability or put yourself in a situation that may be physically risky.
If you have been paddleboarding prior to your pregnancy, don’t stop! However, you should be prepared to adapt your usual style or level of intensity, particularly if you’re used to racing or navigating tidal currents. In essence: slow down.
Staying SUP-safe while pregnant
The good news is that paddle boarding is considered a ‘safe’ activity to engage in while pregnant. As it is a low-impact form of exercise, even a moderately intensive trip out on the water is not going to place excessive stress across the body.
How ‘safe’ your time on the water will be is dependent on your approach. As with any stand-up paddleboarding session, that means thinking ahead and taking sensible precautions.
Stick to flat waters
Even if you are experienced, the tougher the conditions the more you will need to exert yourself, and the greater the chances of discomfort and injury.
In terms of location, ‘flat water’ is likely to mean a slow-moving, enclosed body of water, such as a lake or reservoir. Stick to shallow areas where possible. In addition, be mindful of changes in wind speed and direction.
Paddle with a partner
Having someone with you on a SUP trip is a great opportunity to socialise and have fun. If you’re pregnant, it can also be extremely helpful. If you fall into the water, they can help you back on to the board. Trying to mount your SUP from the water will not be as simple as it once was, especially in the latter stages of pregnancy.
Of course, the second person will also be on hand in case you run into difficulties or feel unwell for any reason.
Preparation is key
As with a regular SUP trip, make sure you go out on the water with sufficient protection, supplies, and a clear plan. Among other advice, remember to:
- check the weather and plan for an alternative location on the day if necessary;
- wear a PFD;
- take plenty of water;
- use sunscreen;
- wear a board leash;
- wear protective clothing, suited to the conditions.
Consider changing the way you paddle
If you’re carrying an unborn child, the heavier you become the more your centre of gravity is going to shift, affecting your stability on the water.
While it’s true that paddling will provide a beneficial workout across muscle groups, those stresses you’re used to could also feel quite different.
If it feels too strenuous to stand, kneeling or sitting on the board will work just as well. You’ll get the added benefit of lowering your centre of gravity, making it easier to stay balanced.
If you think you’d prefer sitting, now may be the perfect time to invest in a kayak-style seat, which can be attached to the D-rings on the deck.
If balance is a concern or becomes more of a problem as your pregnancy progresses, another option is to try a large paddle board. A wider, thicker board will sit higher in the water and make your ride more stable overall.
Tweaking your technique
While pregnant, it’s recommended you try to avoid leaning forward during the ‘reaching’ phase with your SUP paddle. Bending the knees and extending your back and shoulders in this way will also activate your abdominal muscles.
Unfortunately, bending forcefully while pregnant can increase the chances of tearing your abs. Aside from being painful, this type of injury can cause potential complications related to childbirth.
To avoid doing any damage, its suggested you stand straighter, and try not to bend the knees too much. It may be a less efficient stroke, but it is safer.
Try not to overdo it
However good you believe your physical strength to be during pregnancy, it is important to continually self-evaluate your overall state of health.
Pregnancy will be a different experience for every individual: some will be plagued by morning sickness and feel unable to do anything early on; others may feel more able to maintain a ‘normal’ routine to begin, only to struggle as they enter the second and third trimesters.
Stay vigilant for any changes in your physical response to paddling, and act appropriately if you begin to experience discomfort. Most sources state that if you find you are short of breath and unable to maintain a conversation, then it’s definitely time to stop paddling.
Seeking advice
If you are in any doubt, speak with your doctor or a medical professional before engaging in any planned physical activity. It may also be useful to reach out to other women who have gone through the experience, or are currently pregnant.
With some mindfulness and a willingness to experiment, you can still have a lot of fun on the water while pregnant. Enjoy the time you have: the water and waves will patiently await your return, once baby arrives!
If you need more information on how exercising on a paddleboard can benefit your physical health, our blog post on SUP exercise benefits contains the details you’ll need.
For general advice on selecting boards that will support you and your additional ‘passenger’, take a look at our post on iSUPs for heavier riders. While not specifically written for pregnant women, the guidance remains relevant if extra stability is important for you.
