Health Benefits of Stand up Paddle Boarding

Let’s take a moment and admit that the present time’s lifestyle is all about being healthy and that primarily includes exercising. Nowadays, more than ever, everyone is aware of how important it is to exercise; it’s the only thing that’s getting between you and ungraceful fast aging (of course there are other factors like genetics; duh). I’m not saying that aging is bad; not at all! But since we are all going to age, why not do it with style?

Standup paddle boarding is a water sport that managed to capture the attention of a huge number of water enthusiasts who are interested in different activities and who have distinct interests. This sport is extremely affordable, easy to pick up, and it is absolutely convenient for all riders from different age ranges. And like any other sport, stand up paddle boarding has quite a handful of health benefits along with the fact that it’s a great recreational activity.

1- Direct Interaction with Nature

To start with, stand up paddle boarding allows you to have this direct interaction with nature which is scientifically proven to help you feel healthier. Once you start paddling, you’ll be exposing yourself to the sunlight which our bodies need to generate vitamin D.

Also, if you’re to take your board to the beach, you will make use of the seawater that is known for its amazing purifying effect on the body and skin thanks to the natural salt it contains.

2- Reduces Stress 

Next, I think that most of us need a space to release their stress, and stand up paddle boarding is the greatest I could think of. It’s a fact that exercise is one of the best ways to push out anxiety and negative feelings.

With any form of exercising, your body will release the hormones responsible for feeling good and happy (mostly endorphins), thus, and given all the natural circumstances surrounding you while standup paddle boarding, you’ll notice that you’re feeling lighter once you pack your board and head home.

You’ll also get a night of better sleep with less stress since you have used a good deal of energy out there on the water.

3- Improving Your Balance

One other thing that standup paddle boarding will do it to improve your balance. If it’s your first time trying this sport, you may struggle a little at the beginning, but I can tell you this; it’ll take you no time to get a grasp of it all, as you’ll also never forget how to do it especially with a little practice and dedication.

With time, you’ll notice that your body as a whole is way balanced even when you’re off the water.

4- Full Body Workout

Stand up paddle boarding is a sport that’ll allow you to maintain a whole body workout. While paddling, you are using almost every muscle in your body from your shoulders to your legs.

Balancing on a SUP engages your core, back, and abdominal muscles, which means even if you’re not actively paddling, you are still working on strengthening your core muscles. While paddling, you are using your upper body (arms, back, and shoulders) to propel the board in the water. Your legs are going to be tense and firm the whole time to keep you balanced, and to guarantee you full control over the board.

5- Low Impact 

Yet, stand up paddle boarding is considered to be a low-impact exercise because you won’t be suffering any side effects or pain on the level of your body joints or muscles. Moreover, you might even find some people who would recommend standup paddle boarding for runners and cyclists who are taking a pause to heal from an injury or joints pains.

6- Keeps You Lean & Fit

Paddle boarding is a great sport choice for anyone who wants to keep lean and fit in general. You’ll be burning around 400-500 calories per hour, which will surely keep your body in good shape. You might even start losing weight if you make it a habit of paddle boarding two or three times a week.

With the right gear such as a SUP wetsuit or drysuit, you can even paddle year-round.

Plus, let’s face it – paddle boarding is more fun than just hitting the gym. You get to experience the outdoors and most likely you’ll be paddling out with friends. We’re more apt to repeatedly do things that are fun and social.

7- SUP Yoga

Now, yoga enthusiasts should be really happy with everything stand up paddle boarding has to offer. A large number of brands, if not all of them, make sure to build personalized boards to answer all of our different needs; racing, touring, wave/river riding, and of course yoga.

Yoga boosts the flexibility and inner peace of your brain and body, and what better way to do it with style than doing it on the water with one of those great thick inflatable SUPs. However, you might need to know the following; water yoga is quite challenging; you got to be willing to put a great deal of strength and dedication into it.

8- Better and Subtle State of Mind

Furthermore, yoga means meditation, and meditation means a better and subtle state of mind that will directly affect your mood and body. Stand up paddle boarding requires a certain level of concentration that is sure going to increase with time, resulting in better mood control and body and brain function.

A lot of people would even go and suggest that stand up paddle board yoga will bring out and support your creative persona, and also improve your memory which is nothing new to any form of exercising.

9- Better Cardiovascular Health

All of what’s been mentioned above is guaranteed to lead to a better heart condition and blood circulation; to be constantly on the move is never a bad thing, it’ll actually prevent any future heart attacks or strokes. Given all of the positive aspects stand up paddle boarding can offer us, one should really consider trying it.

10- It’s Fun

I could go on and on with this article because honestly there is much more to stand up paddle boarding. Needn’t mention the features and options that are part of almost every iSUP, and which are meant to make the whole paddling experience a fun, practical, and healthy one.

The Activity alone screams that it’s a must-try; it’s a great way to spend time with family and friends, as it has also proven to be affordable and convenient for anyone who is interested.


Commonly Asked Questions:

How many calories does paddle boarding burn?

Paddle boarding is a great sport choice for anyone who wants to keep lean and fit in general. The most common paddle boarding use is for recreation, which means you’re casually paddling. In an hour, you can easily burn 305 to 430 calories paddle boarding at this pace (that’s twice the amount you’d burn if you were walking at a moderate pace).

Other types of paddling boarding, such as paddle board surfing or racing, can burn even more calories. For example, in one hour you could burn up to 735 calories paddle board surfing or up to 1,125 calories racing.

Calories Burned Paddle Boarding:

Let’s compare that to other sports:

  • Aerobics, low-impact – 365
  • Cycling (leisure) – 292
  • Elliptical trainer (moderate effort) – 365
  • Golfing (carrying clubs) – 314
  • Hiking – 438
  • Running (5 mph) – 606
  • Skiing, – 314
  • Swimming laps – 423
  • Surfing – 412

(based on 160 lbs. women over a 1-hour duration)

The number of calories you’ll burn while SUPing of course will depend on the type of activity, the time spent paddling, and the intensity of the workout. But any way you look at it, paddle boarding can be a great workout while getting outdoors or being with friends.

Can you lose weight paddle boarding?

Paddle boarding is a great workout for your whole body. You can burn calories, strengthen your muscles, relax your mind, and enjoy the scenery all at the same time. Just recreational paddling can burn up to 430 calories per hour, which is about on par with “power” walking. Paddle boarding is perfect for any age or fitness level.


What muscles do paddle boarding work?

Similar to an ordinary surfboard, stand up paddle boards are longer and wider than a surfboard. They also float above the water, which makes them easier to balance on. When paddling, you will utilize all of your muscles, whether you are an experienced paddler or a beginner. As you paddle, you will draw in and extend your arms, with your core muscles also being engaged from the movement. This makes paddle boarding a great activity for the whole body. Everyone from beginners to professionals can benefit from paddle boarding.

Does stand up paddle boarding build muscle?

Paddle boarding is a classic example of a low-impact workout. It’s a great way to combine fun and fitness. And just like any other exercise, it can help build muscle. It won’t give you the same kind of workout as lifting weights or doing squats, but it will give you some resistance training that will strengthen your arms, back, and legs. That can make it easier to do other forms of exercise or improve your performance in sports.

Can you paddle board if you can’t swim?

Paddle Boarding is a great way to get fit, but since it’s an activity that takes place mostly on water, it’s important to be aware of the safety issues involved in paddling. For people new to the sport, this means learning how to swim, but for those that can already swim, there are still some important safety tips to keep in mind. When you’re going to be paddle boarding on bodies of water that you’re unfamiliar with, be sure to wear a life jacket. Being able to swim isn’t the only thing that can save your life – a good life jacket is another. Make sure your life jacket fits properly and that it is USCG approved since this ensures that the jacket is both comfortable to wear and has been certified as safe.