Stand Up Paddle Boarding for Health and Wellness: A Breakdown on Why SUP Should Be in Your Fitness Routine

SUP (stand up paddle boarding) is fun. It’s impossible to have a frown on your face when you paddle on the water, surrounded by nature, with your friends. 

It’s so fun that you’re likely to develop a healthy addiction to the activity. From taking a series of lessons depending on your abilities, goals, and the environment you wish to paddle in, to expanding your horizons by pushing into the ocean, rivers, or internationally, you’re at some point bound to purchase a board of your own. 

But besides the fun of a new hobby, did you know SUP is also one of the best activities for your fitness and overall wellness?

It’s true! 

With regular time on the water you can greatly increase your level of physical fitness and create an overall sense of well-being in your body and life. 

Interested in learning how this might be possible? Then stick around because we’re going to discuss the ins and outs of what makes SUP the perfect companion to your fitness routine. And how it can create a better sense of well-being that may permeate to the rest of your life. 

But first…

Let’s start with the basics.

What is SUP?

SUP stands for “stand up paddle boarding.” It originated in Hawaii and combines elements of both surfing and kayaking. 

However, unlike on a kayak or surfboard, a stand up paddle boarder takes an upright, standing posture on the water with a single-blade paddle to propel themselves through the water. 

A paddle board can also be used in many different environments (rivers, oceans, bays, marinas, etc) and with many different activities (SUP surfing, SUP yoga, whitewater paddling, SUP racing, etc).

In addition, the United States Coast Guard considers a paddle board a vessel and requires paddlers to have a life jacket on board or on the paddler in most instances. 

Is SUP a Good Workout?

The short answer is yes. 

While SUP can be a relaxing hobby on the water, if you instead wanted to increase your cardiovascular health, strengthen your core, arms, and back, as well as train your balance receptors, then it can do that as well! 

SUP provides the perfect way to target specific muscles for strength training as well as increases your cardiovascular output by increasing your heart-rate through implementing interval sprints. 

If you’re looking for a fun way to do a full-body workout, SUP is right for you. 

Health Benefits of SUP

Besides the obvious benefit of general exercise, let’s dive a bit deeper into the specific reasons why SUP is great for your health. 

• Connect With Nature

Stand up paddle boarding takes the mundane practice of exercise and gives you the perfect platform to experience the natural world of the water. When you paddle board, you’re in the middle of nature, connecting with the sun, wildlife, the wind, and the water. You feel the elements underneath your feet.

But did you know, according to mentalhealth.org, “Research shows that people who are more connected with nature are usually happier in life and more likely to report feeling their lives are worthwhile. Nature can generate a multitude of positive emotions, such as calmness, joy, creativity and can facilitate concentration.”

SUP is the perfect way to get exercise outside and connect with nature. You’ll be feeling stronger in your body and calmer in your mind - in no time at all. 

• Strengthen Your Core

A strong core can reduce your back pain, improve your posture, protect your internal organs, and can prevent injuries. So, what’s the best way to strengthen it? You guessed it...SUP!

While on the water, paddling fires your core muscles (transverse abdominals, multifidus, diaphragm, pelvic floor, and many other deeper muscles) and strengthens them with less time and effort. This is possible because your core acts more as a stabilizer and force transfer center rather than a prime mover. By balancing, you’re automatically training your core. Pretty cool! 

• Increase Your Balance

Balance is an underrated attribute when it comes to health and wellness. By introducing balance training into your regimen you are in essence forcing your brain to fire neurons that may have laid dormant for years due to the use of new muscles. How?

After repeating movements such as the ones done in the gym, your brain becomes used to working in these familiar ways. This allows the brain to only use certain neurological passageways when conducting these movements to save time and energy. The body is brilliant in its efficiency. 

However, if we can force the body to move in a new way, completely independent of any set patterns (as in balance training) it forces the brain to fire new neurological passageways. What does this do? It keeps your brain young! And increases memory and allows it to produce higher levels of feel good hormones throughout the day. 

• Low Impact Sport

Due to its use on the water, a stand up paddle board is considered a low-impact sport, especially on your joints. Unlike other endurance sports like running, SUP will not have any adverse effects on your knees. Instead, you can paddle for long distances, burn the same amount of calories as you do running, and increase your cardiovascular output, all without the adverse reactions of running on concrete for miles at a time. 

• Increase Your Vitamin D

By now we all know the importance of adequate levels of vitamin D and its effects on the immune system. 

However, much of our day consists of sitting indoors in front of a blue-light emitting screen. Instead of moving from one indoor space to another in order to get a workout in, take it outside and on your SUP! By soaking in the sun for an hour or two, you can disconnect from the virtual world, and ensure that you are getting the correct amount of vitamin D to keep yourself healthy all year long! 

• Vary Your Workouts

SUP never gets boring. Sure, it can become stale - you can paddle on the flatwater, in the same location, for months at a time. But instead of the stagnant confines of the gym, your SUP can go anywhere there is water!

On top of that, SUP can be enjoyed with different activities. Challenge yourself on some small waves, head down a Class I river, or expand your yoga practice by participating in a SUP yoga class.

With a SUP, the limits to your workouts lie only in your own imagination. 

Top 6 Ways to Get a Great Workout on Your SUP

It is possible to workout on your SUP by yourself, but if you wanted to increase your fitness as well as your skills, then give these five ways to workout on your SUP a try!

1. SUP Racing

The best way to get a workout on a SUP is to participate in a race. Most races have a beginner class and an advanced class. Beginner races are usually shorter in distance and easier at the start. It is always best to begin in the beginner class, get used to the idea of paddling long distance, and with a bunch of other paddlers in the water with you. 

And besides the actual race itself, the training aspect leading up to the race will have you in the best shape of your life! 

2. SUP Touring

Think of touring as a relaxed race, with no one trying to beat you to the finish line. Well, when we say it like that, it doesn’t really sound like a race at all! But the basic premise is the same. You are taking your board over a long distance and period of time to burn fat, increase your cardio, and also see a new part of the world you haven’t seen before! (That last part is the most exciting thing about a SUP tour)

3. SUP Surfing

Warning: For experienced paddlers only! 

Once you’ve gained some experience on the water, you can test yourself in the ocean. For the first few times you go out, you’ll likely have a hard enough time just standing. But as you continue you go, you continue to grow. And eventually, you’ll be gliding into some small waves. 

Why is SUP surfing a great workout though? Well, remember how we discussed the importance of balance and core strength? Think of SUP surfing as your ultimate trainer when it comes to these two areas of your fitness. 

The energy of the ocean will test both as you constantly try to maintain an upright posture on the ocean. But once you have it down, SUP surfing is easily the most fun you’ll have exercising on or off the water. 

Pro Tip: Use our Trip Planning Tools tab to find a SUP surf instructor in your vicinity to learn everything there is to know about getting your SUP into the waves! 

4. SUP Yoga

Over the last few years, the practice of yoga has grown exponentially. It’s almost impossible to go anywhere these days without seeing a studio on the corner. But with this boom in growth came the wonderful addition of SUP yoga to the sport. 

Expand your practice and see how challenging some of the easiest poses on land will be once on your board. SUP yoga is a great way to recover from a hard workout, or test your balance and core strength on the water. No matter what the flow is, you’re likely to experience the benefits right away. 

5. SUP Pilates

SUP pilates is similar to yoga except in the pace and the poses. Like yoga, you are guided through class by a qualified teacher. But unlike yoga, pilates will work your core until you can’t breath (well, maybe not that far, but it’s a tough workout). Consider SUP pilates your go-to if you want a crash course in strengthening your core on the water. 

6. Improve Your Stroke Technique

SUP is a great recreational activity that gets people of all ages and abilities moving and exploring on the water even on your very first day on a board.

Did you know that by adding a little technique to your stroke you can turn your next paddle in a super charged, low impact workout?

It doesn’t take much effort to learn but a good paddle stroke is not exactly intuitive and a technique lesson from your local Pro will help you burn more calories with each stroke.

In addition, it will keep your joints safe, help you get through bad wakes/waves, and get you back to your launch location when the wind picks up.  

What does SUP stroke technique involve?

Basically, how to use your whole body to create and control your momentum despite the conditions on the water. 

A good technique lesson followed by a lot of practice will help you connect your hips and core to each stroke, lower your center of gravity by taking all the muscle work from your upper body, and help you feel the energy on the water so you can start working with it instead of getting pushed around by it.

Check out these SUP technique lessons below on how to hone your paddle stroke.

SUP Techniques to Help You Get Fit

As you progress through the sport of SUP naturally your technique will improve. To ensure you are getting the best workout you can on the water, it is always important to make sure your stance, stroke, and everything in between is as efficient as it can be. 

By implementing the best technique you can be assured of the fact that your balance, core, and upper body is being maxed out to its potential. 

Follow this simple stroke technique in order to make sure you are getting the most out of each paddle, and the most out of your time on the water. 

Forward Stroke: This is the main stroke used to propel yourself through the water. 

• Hinge at the hips
• Reach your paddle forward towards the nose of the board keeping your arms straight
• Sink your paddle all the way into the water (not just the tip of the blade)
• Pull back
• *Make sure you are hinging at your hips, your arms are straight forward, and your paddle is fully emerged before pulling it back.*

Reverse Stroke: The reverse stroke is great for stopping your momentum and turning. The process is similar to the forward stroke but done in an opposite fashion. 

• Reach behind you and sink your paddle towards the tail of your board
• Keep your arms straight, twist from the torso, and pull your forward towards your feet
• Performing the reverse stroke on the left side of your board will cause the nose to go left, and vice versa

Sweep Stroke: The sweep stroke is used for turning your board in a forward motion. 

• Again, reach forward and submerge the entire paddle blade into the water
• Sweep your paddle away from your board is a wide arch motion 
• Performing the sweep stroke on the left side will cause your board to right and vice versa

Pivot Turn: The pivot turn is the fastest turn in your arsenal and great for turning around buoys if you are getting set for your first race. 

• Stand straight ahead and gain some momentum on the board 
• Using your paddle to maintain balance in the way described above, move one foot back into a surf style stance 
• Make sure you are far back enough to lift the nose of the board out of the water
• Bend your knees - by staying low you create a low center of gravity that will help you remain balanced
• Take your paddle on the side you are facing towards the water and bring it forward to the nose, place it into the water, and bring it back with a strong paddle stroke towards your feet in a crescent-shaped motion pushing the nose in the opposite direction 
• In this stance with the nose lifted out of the water, you will feel the ease with which you are able to turn the board in any direction 
• Once the turn is complete, use the paddle once again to maintain your balance and hop your feet back into a forward standing position 

Test Out this SUP Related Workout - Today! 

SUP works your balance and core. For these reasons we have decided to create a workout that focuses on these areas. If you can accomplish this routine on land, it will help you to maintain a strong core and plenty of balance on the water. 

The first number listed is the sets you will complete. For example - if it says 5, that means you will do the entire set five times. 

The second number is the repetitions. Example - for 10 reps, that means you will do the exercise ten times through. 

Ready to get into it? Let’s go!

1. Paddle Squat to Calf Raise  5 x 10

With your paddle held over head, lower into a squatting position, hold for 1 breath and come back to the top. 

It’s important to engage your back during this exercise as you do when you paddle. This will also strengthen your lower body. Repeat this motion ten times and move onto number two. 

2. Pushup to Forward Reach 5 x 20

Come into a plank position. Lower your body down to the ground and push back up. Once on the return back up reach your right hand forward. 

This will engage your core and improve your balance. Repeat this motion twenty times (ten on each arm) and move onto number three. 

3. Jumping Lunges 5 x 20

Come forward into a lunge position - right foot forward, left foot back. In one motion lower down and jump up, switching your foot position. On a complete rep you should have the opposite foot forward. Example - starting with your right foot forward, lower down, jump up, switch feet. Upon completion you should have your left foot forward.

This exercise will strengthen your legs and help you stand on your SUP for extended periods of time. Repeat this motion twenty times (ten on each leg) and move onto the next exercise. 

4. Plank Walkouts 5 x 15

In a standing position, bend your back until your palms are touching the floor in front of your feet. Slowly walk your hands forward until you are in a plank position. Hold for one breath. And without standing up right away, walk your hands back to your feet and come back into a standing position. 

This exercise will work your core. Repeat this motion fifteen times. 

5. Side-to-Side Lunges 5 x 20

Come to a forward standing position. Take a deep inhale, and on the exhale step your leg out horizontally, bend at the knee, release, come back up and repeat on the other leg.

This exercise will strengthen your inner thigh and help increase balance. Repeat this motion twenty times. 

6. Bicycle Crunches 5 x 30

Lay flat on your back. Bring your knees up into the air. Move one knee forward, the other leg straightens and your opposite elbow touches the knee that moves closer to your chest. 

This is all about burning the core and strengthening your abdominal wall to increase engagement and stability on the water. A strong core means better balance. Repeat this motion thirty times. 

7. Deadlift 5 x 10

This requires weights. If you don’t have dumbbells, a kettlebell, or a barbell, you can do this with bodyweight. Come into a standing position, hinge from your hips, keeping your gaze straight ahead, touch the groud (or lower your weight) and keeping the correct posture lift back up to a standing position. 

This exercise will increase the strength in your legs, arms, and back and will help with your paddle stroke. Repeat this exercise ten times. 

8. Plank Knees to Elbows 5 x 20

Come into a high plank position. Lift your right arm forward and your left leg up. Bring them together and touch underneath your belly. Release and do the same motion on the other side. 

This is the ultimate balance and core trainer. Make this exercise a habit if you want to increase both. Play with the cadence if need be. Go faster for cardio and slower for strength. Repeat this motion twenty times. 

That’s it! Repeat these exercises five times in a set until you are complete. If you make this workout (or something similar to it) a routine, you will strengthen the muscle groups in your body that will allow you to increase your balance and strength - both important to SUP!

Conclusion

SUP is a fun activity that you can enjoy with your friends and family. But it is also a versatile activity that can be tailored to your lifestyle, interests, and goals. From the surf to a yoga pose, you can do it all. But what connects each and every activity on a SUP is the fact that you will receive a great workout anytime you are on the water. 

Ready to learn more? Then become a member at Perfect Paddles today and experience these benefits: 

• Discounts on trips around the world
• Member deals on local paddling activities in your hometown
• Savings on the best SUP gear on the market
• A community of paddlers eager to connect and have fun

Join today!