Ever look across the shoreline and spot someone surfing with a paddle in hand? This is stand-up paddleboarding (SUP). It’s a fun and flexible fitness activity that has people riding paddle boards to explore the world’s waterways. It doesn’t matter whether the surf’s up or down. This is a self-propelled sport. You can race across the ocean or simply cruise along tranquil waters.
SUP like Duke and Hawaii’s beach boys
The first standup paddle surfers to surf for the sheer joy of flying down the line on a board are believed to be from Hawaii. The state’s famous beach boys used to paddle on oversized longboards in the 1940s. Duke Kahanamoku, the most famous of Hawaii’s beach boys, was said to use an outrigger paddle to help propel his heavy board into the waves of Waikiki. This throwback sport has gained a new generation of enthusiasts for good reason. It offers a total body workout and one more fun way to play in the water.
SUP with a view
People of all fitness levels often find it easy to learn how to SUP. Once you have your balance and set your pace, you can take in the views around you. Calm lakes and harbors offer ideal settings to learn the sport. Keep in mind that the length of the board you’ll need depends on your height. Also, the wider the board, the more stable it is. When choosing a paddle, it’s best to choose one that’s about 6 to 10 inches taller than you are.
Feel it in your core and other muscles
Whether you explore a coastline, or ride waves, you feel it in your core. To stay balanced on your board, you have to keep shifting your weight. This activates your core muscles. And paddling engages the muscles of your arms, shoulders, chest, and back.
How intense you want your SUP workout to be is up to you. Turn your shoulders and rotate your torso to up the intensity. This creates more power in your paddle stroke and recruits more of your core muscles. Plus, it’s proper form to rotate your torso as you paddle. Twist from your core with each stroke to tone your obliques. And paddle with effort at a pace that feels strong, really digging the paddle into the water.
Take a SUP lesson
One way to learn how to SUP the right way is to take a lesson. You can try out various boards and learn proper technique and safety basics. By the end of your lesson, you’ll likely be standing firmly on your board, catching glimpses of sea life as you coast along the surf line.
Talk with your healthcare provider
If you have any health issues or haven’t been active in a while, it’s best to talk with your doctor before trying out this sport. Without a doubt, this renaissance sport can be a fun way to stay active and fit. It beats crunches any day.
References
Schram, B., et al. (2016). Profiling the sport of stand-up paddle boarding. Journal of Sports Science.
Schram, B., et al. (2016). The physiological, musculoskeletal and psychological effects of stand up paddle boarding. BMC Sports Science, Medicine and Rehabilitation.
Willmott, et al. (2020. The physiological and perceptual responses of stand-up paddle board exercise in a laboratory- and field-setting. European Journal of Sport Science.
