Stand up paddle boarding (SUP) is not only a fun way to spend time on the water, but it also offers a total-body workout that’s perfect for all skill levels. Whether leisurely cruising on a serene lake or challenging yourself in the waves, paddle boarding provides a unique combination of cardio, strength training, and balance improvement.

Why Paddle Boarding Is an Effective Workout

Paddle boarding is a fantastic way to get a full-body workout while enjoying the outdoors. Here’s how it benefits you:

• Engages multiple muscle groups. Paddle boarding activates your core muscles to stabilize the board, giving your abs a consistent workout. As you paddle, your arms, shoulders, and back work together to propel you forward while your legs and glutes engage to help you maintain balance.

• Low-impact exercise. This workout is low-impact and gentle on your joints, making it ideal for building strength and endurance without the strain of high-impact activities like running.

• Provides cardio benefits. Paddle boarding isn’t just for strength—it’s excellent for cardio, too! Your heart rate increases as you pick up the pace or tackle longer distances, making it an effective cardiovascular workout. On average, paddle boarding burns between 286 and 573 calories per hour, depending on how intensely you paddle.

• Adjustable intensity. You can easily control the intensity of your workout. Paddling on calm, flat water offers a gentle, joint-friendly exercise. But when you take on rougher waters or go long distances, you’ll start to feel the burn more intensely.

• Improves balance and coordination. The constant need to adjust your balance on the board works your stabilizer muscles, helping improve your overall balance and coordination.

Environmental and Mental Health Benefits of Paddle Boarding

Paddle boarding isn’t just great for your body but also for the planet and your mind. One of the environmental benefits of paddle boarding is its low impact on nature. Unlike motorized water sports, paddle boarding is powered entirely by your strength, so it doesn’t contribute to water or noise pollution. This makes it an eco-friendly way to enjoy the water while preserving the natural beauty of our lakes, rivers, and oceans.

In addition to being environmentally friendly, paddle boarding offers mental health benefits. The act of gliding across the water, surrounded by nature, can be calming and meditative. It allows you to disconnect from the stresses of daily life and immerse yourself in the present moment. A 2024 study found that spending time on the water can reduce stress, improve mood, and give participants a sense of freedom and control over their lives.

Whether paddling solo for some peaceful “me-time” or enjoying the company of friends on a group outing, paddle boarding provides a perfect mix of physical, mental, and environmental benefits that boost your overall well-being.

The Benefits of Using Inflatable Stand Up Paddle Boards (iSUPs)

If you’re new to paddle boarding or just want something more convenient, inflatable stand up paddle boards (iSUPs) are a great choice. Thanks to materials like drop stitch technology, they’re lightweight, easy to carry around, and surprisingly tough. This makes iSUPs just as sturdy as traditional fiberglass hard boards but with the bonus of being portable. You can easily pack one into your car or carry it on your back using the handy carry handle.

Used iSUPs are also a smart option if you’re just starting out or on a budget. They often come with must-have SUP paddle board accessories like a repair kit,electric pump, or hand pump, so you can get on the water immediately. Also, since they’re inflatable, they’re easy to store, which is perfect if you’re short on space.

How To Get Started With Paddle Boarding

With their ease of use and versatility, iSUPs are ideal for beginners. If you’re a rookie boarder, getting started is easier than you might think. Here’s a quick guide on how to paddle board:

• Choose the right board. Consider your skill level and the type of water you’ll be paddling in. A wider, more stable board is the best choice for beginners, especially if using an inflatable paddle board.

• Gather your gear. Essential items include a paddle, a personal flotation device or life jacket, and a dry bag to keep your belongings safe. If you plan on bringing extras, look for boards with attachment points for board accessories like a fishing rod or cooler.

• Inflate your board. If you’re using an inflatable paddle board, use an electric pump to make the process quick and easy. Always keep a hand pump and repair kit on hand for emergencies.

• Start paddling. Begin in calm, flat water to get comfortable. Stand up slowly, using the carry handle for balance, and start paddling with smooth, even strokes. Keep your feet shoulder-width apart and your knees slightly bent for better stability.

• Learn how to turn. To turn your board, use a wide sweeping stroke with your paddle. If you want to turn left, paddle on the right side of the board in a wide arc, and vice versa for a right turn. For quicker turns, place the paddle closer to the tail of the board and make shorter, more forceful strokes.

• Safety first. Always wear a life jacket and be mindful of the water conditions. Understanding how different water conditions affect your board will help you stay safe and enjoy your paddle boarding experience.

Paddle Boarding: The Perfect Blend of Fitness and Fun

So, is paddle boarding good exercise? Absolutely! It’s a fun, versatile workout that can be adapted to any skill level or fitness goal. With a high-quality used inflatable stand up paddle board from Paddlers Outlet, you’ll be reaping the benefits of this exercise routine in no time. So grab your board, hit the water, and enjoy the perfect blend of fitness and fun that only paddle boarding can offer!