Surfing and paddleboarding during pregnancy

What does the evidence say about surfing, paddleboarding, and fall-risk water sports?

1. MotherToBaby's exercise fact sheet groups surfing directly with jet skiing, water skiing, gymnastics, horseback riding, and downhill skiing, stating that the chance of falling during these activities may be higher during pregnancy because of changes in balance. 1
2. The same fact sheet separately advises avoiding contact sports such as ice hockey, soccer, and basketball because of trauma risk, and avoiding scuba diving throughout pregnancy, a distinct concern from the balance-related fall risk that applies to surfing and paddleboarding. 1
3. In a study of 1,469 pregnant women, falls accounted for 64% of all physical activity-related injuries, even though the overall injury rate from physical activity was low, about 2% of women. Increased joint and ligament laxity from hormonal changes, along with a shifting center of gravity, were identified as the underlying causes. 2
4. Using a weighted vest and belly attachment to simulate late-pregnancy weight, researchers found single-leg standing balance with eyes closed dropped from about 42 seconds to about 28 seconds, and 38% of participants failed to reach a standard functional-reach distance they could reach normally. 3
5. In that same simulated-pregnancy study, 75% of participants scored in a range indicating clinically meaningful fear of falling during everyday activities, with tasks requiring forward reaching, the same motion involved in paddling or popping up on a board, generating the greatest anxiety. 3
6. As pregnancy progresses, a growing baby shifts the center of gravity forward, making a pregnant person more prone to falls, and activities that carried little risk earlier in pregnancy, the example given is jogging, cycling, and racquet sports, can become comparatively riskier approaching the third trimester for the same balance reasons. 4

Is surfing, paddleboarding, and other fall-risk water sports safe in each trimester?

• First trimester. Balance changes are usually minimal this early, but nausea, fatigue, and the general first-trimester advice to avoid overheating and dehydration still apply on the water, where sun and physical exertion combine.
• Second trimester. As the abdomen grows, center of gravity shifts forward and joint laxity increases, which is when a board sport's fall risk starts climbing noticeably compared to early pregnancy. This is a reasonable point to shift from standing board sports toward seated or flat-water paddling if you want to keep paddling.
• Third trimester. Balance research using simulated late-pregnancy weight found more than a third of women couldn't reach a standard functional-reach distance, and three-quarters reported meaningful fear of falling during daily activities, let alone a moving board in open water. Standing water sports carry their highest fall risk in this window.

Water activities and fall risk at a glance