Description
Paddle boarding, also known as stand-up paddleboarding (SUP), is a water sport where you stand on a large board and use a paddle to navigate through water. It combines balance, strength, and endurance, making it a comprehensive workout. Paddle boarding can be done on various bodies of water, including oceans, lakes, and rivers.
Time Commitment
30-60 minutes per session
Suggested Frequency
2-3 times per week
Time of Day
Any
How to Do It
- Preparation: Wear appropriate attire, including a life vest. Check your equipment: paddle board, paddle, and safety leash.
- Launching: Start in calm, shallow water. Kneel on the board and paddle until you're comfortable.
- Standing Up: Place the paddle across the board for stability, position your feet where your knees were, and slowly stand up.
- Paddling: Hold the paddle with one hand on the top grip and the other on the shaft. Use your core to paddle rather than just your arms.
- Steering and Balancing: Shift your weight to turn and maintain balance by keeping your core engaged and eyes on the horizon.
Required Equipment
- Paddle board
- Paddle
- Safety leash
- Life vest
- Appropriate water attire (e.g., wetsuit, swimsuit)
Benefits
- Cardiovascular Health: Improves heart health by providing a moderate aerobic workout.
- Strength Building: Enhances muscle strength, particularly in the core, legs, and upper body.
- Balance and Coordination: Develops better balance and coordination skills.
- Mental Health: Reduces stress and anxiety through outdoor activity and connection with nature.
Why it works
Paddle boarding is a full-body workout that engages multiple muscle groups simultaneously. The need to balance on the board activates the core muscles, while paddling strengthens the upper body and endurance. Being on the water also provides a soothing environment that can help reduce stress levels.
Possible Side Effects
- Muscle soreness, especially for beginners.
- Risk of falling and minor injuries like bruises.
- Exposure to sun and potential for sunburn if not protected.
Tips
- Start in calm waters to build confidence and skill.
- Practice proper paddling techniques to avoid strain.
- Use sunscreen and wear a hat to protect from sun exposure.
- Stay hydrated, especially on hot days.
- Take lessons if you're new to paddle boarding to learn the basics and safety tips.
Supporting Studies and Articles
- Schram, B., Hing, W., & Climstein, M. (2016). The physiological, musculoskeletal and psychological effects of stand up paddle boarding. BMC sports science, medicine & rehabilitation, 8, 32. https://doi.org/10.1186/s13102-016-0057-6
- Schram, B., Hing, W., & Climstein, M. (2016). Profiling the sport of stand-up paddle boarding. Journal of sports sciences, 34(10), 937–944. https://doi.org/10.1080/02640414.2015.1079331
