Can you paddleboard while pregnant?

During pregnancy, it is recommended to maintain appropriate physical activity in order to preserve your fitness, well-being, and health. Gentle sports practiced at a moderate pace can help you better cope with the changes in your body related to pregnancy. But can you paddleboard while pregnant? What are the risks? What precautions should you take? Let’s take a closer look.

The benefits of paddleboarding during pregnancy

Paddleboarding can absolutely be included in the list of activities you can do during pregnancy.

Paddleboarding while pregnant: improved well-being and reduced stress

Paddleboarding is an activity that can be very relaxing and can therefore promote a sense of well-being. If you are not familiar with it, paddleboarding is a water sport practiced using a board and a paddle. You can let yourself be carried by the water, feel the steady rhythm of the paddle, and enjoy the calm of a beautiful landscape.

Pregnancy can sometimes be stressful, so if paddleboarding helps you reduce that stress and feel good while also getting physical activity, it’s a win-win! Practicing a sport stimulates your production of endorphins, those happiness hormones that improve mood and morale. It can also help prevent the onset of depression during pregnancy.

Paddleboarding while pregnant: maintaining physical fitness

Paddleboarding gently works your entire body, without harsh impact on your joints. In particular, paddleboarding helps with:

• Stimulating blood circulation: paddling while standing or sitting promotes venous return, thus reducing the risk of heavy legs and swelling.
• Good muscle tone: the muscles in your back, arms, legs, and core work together to maintain your balance on the board, strengthening your overall tone without overexertion.
• Maintaining your posture: the need to stand upright on a paddleboard improves your posture and helps limit lower back pain, which is common during pregnancy.

Paddleboarding and other water activities such as canoeing or kayaking are therefore excellent options for staying active while respecting your body’s limits.

Want to learn more? Feel free to download the May app, where you’ll find plenty of resources to support and guide you throughout your pregnancy.

Precautions to take before paddleboarding while pregnant

Before enjoying the pleasures of paddleboarding, it is essential to take certain precautions to ensure your safety and your baby’s safety.

Paddleboarding while pregnant: a prior medical consultation

Before starting or continuing paddleboarding, we recommend that you consult your doctor or midwife. Every pregnancy is unique, and only your healthcare professional will be able to assess whether practicing a water activity such as paddleboarding is appropriate for your personal situation. This step makes it possible to:

• Check that there are no contraindications: certain medical situations (high blood pressure, history of premature birth, placenta previa, etc.) require stopping or adapting any physical activity.
• Assess specific risks: your healthcare professional can tell you whether the risk of falling, which is inherent in board sports, is acceptable in your case.

Paddleboarding while pregnant: listening to your body and adjusting the effort

While paddleboarding, try as much as possible to listen to your body. Here are some tips for adjusting your practice depending on the trimester and how you feel:

• Start slowly: if you are not used to paddleboarding, choose short outings (15–20 minutes), which you can gradually extend.
• Adjust the intensity: do not aim for performance. The idea is to enjoy the sensations without pushing beyond your limits. You should be able to talk without becoming short of breath.

• Adjust your outings based on how you feel that day: some days you will feel full of energy, others you won’t. Listen to yourself without feeling guilty.
• Prioritize safety: always practice on safe waters, ideally under the supervision of an instructor or an experienced person.
• Watch for warning signs: unusual shortness of breath, palpitations, dizziness, or headaches, contractions, abdominal or lower back pain, bleeding or unusual discharge, feeling faint or experiencing extreme fatigue… Stop this activity immediately if you notice unusual symptoms and consult a healthcare professional.

Equipment and safety rules for paddleboarding while pregnant

Paddleboarding while pregnant requires particular attention when it comes to choosing equipment and following safety measures. Adapting your gear and respecting certain rules makes it possible to enjoy outings with peace of mind, even while pregnant.

What equipment should you use for paddleboarding while pregnant?

To ensure your comfort and safety, it is essential to choose your equipment carefully:

• The board: choose a wide, stable board, ideal for beginners and pregnant women. Inflatable paddleboards with a good width offer better stability and reduce the risk of falling.
• The paddle: choose a lightweight, adjustable paddle. A paddle that fits your height well limits fatigue and promotes good posture, which is essential for avoiding lower back pain, common during pregnancy.
• The life jacket: wearing an approved life jacket is essential, even for experienced swimmers. Choose a comfortable model that does not press on your belly and does not restrict your movements.
• Other equipment: depending on the weather, bring a hat, sunglasses, and above all, sunscreen! To protect yourself from the sun during pregnancy, use sunscreen with an SPF of 50+.

Paddleboarding while pregnant: safety rules on the water

During pregnancy, your safety is the most important thing. Here are a few recommendations to follow:

• Choosing the body of water: choose calm water or a water sports center supervised by qualified instructors. Avoid whitewater, which increases the risk of falling.
• Weather conditions: paddleboard in mild weather, in the morning or late in the day, to avoid excessive heat and hyperthermia. Check the weather before each outing and postpone the session in case of strong wind.
• Having someone with you: never go alone. Choose group outings or go with a loved one, or benefit from supervision by an instructor.
• Hydration and breaks: bring a water bottle and take regular breaks, especially on hot days.
• Avoid practicing on an empty stomach: it is important to have eaten beforehand to avoid fatigue or faintness.

Also keep in mind that your balance is affected by your growing belly during pregnancy, increasing the risk of falling. Be particularly attentive in these situations:

• falling onto your belly,
• unusual pain or contractions,
• bleeding, fluid leakage,
• palpitations or shortness of breath that does not go away after stopping the activity.

If any of these symptoms appear, get out of the water immediately, rest, and contact your doctor or midwife.

Safety always comes before performance. To enjoy its benefits while preserving your health and your baby’s health, paddleboarding should remain a gentle and enjoyable leisure activity, adapted to your abilities at the time.

In summary, when practiced under the right conditions, paddleboarding can be a gentle, beneficial activity during pregnancy. In addition to helping you stay active, paddleboarding promotes your well-being while offering you a moment of connection with nature.

As with any sport during pregnancy, the key is to adapt your practice to your body, your level, and the progression of your pregnancy. The opinion of your healthcare professional, the choice of suitable equipment, and following safety rules allow you to enjoy paddleboarding with peace of mind.

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Photo credits: solerfotostock | Gerain0812 | YuriArcursPeopleimages

This text was translated from French by an artificial intelligence. The information, advice, and sources it contains comply with French standards and may therefore not apply to your situation. Make sure to complement this reading by visiting the May US/UK app and consulting the healthcare professionals who are supporting you.