Is paddle board good exercise?

Key Highlights

  1. Full-Body Workout: Engages major muscle groups including arms, shoulders, core, and legs for balanced strengthening and toning.
  2. Boosts Cardiovascular Health: Paddleboarding can burn up to 500 calories per hour, promoting heart health and endurance.
  3. Enhances Balance and Coordination: Navigating a paddleboard improves balance, coordination, and core strength.
  4. Low-Impact Exercise: Ideal for individuals with joint issues or those seeking a gentler workout alternative.
  5. Mental Health Benefits: Reduces stress and anxiety, enhancing focus and providing a peaceful connection with nature.
  6. Adaptable Workouts: Suitable for all skill levels, with options ranging from paddle sprints to SUP yoga and distance paddling for endurance.
  7. Getting Started Tips: Guidance on selecting gear, learning basic techniques, and safety practices for beginners.

Paddleboarding has surged in popularity not just as a leisurely activity but as a comprehensive workout that captivates both fitness enthusiasts and those looking for a refreshing way to stay active. This unique form of exercise combines the tranquility of being on the water with a rigorous full-body workout, offering a multitude of benefits for both the body and mind.

    The Physical Benefits of Paddleboarding

    At its core, paddleboarding is a low-impact, high-reward workout that targets nearly every major muscle group. Here's how it stacks up as a fitness regimen:

    • Full-Body Engagement: Paddling engages your arms, shoulders, and back, while maintaining balance on the board requires the constant work of your core and legs. This ensures a balanced workout that strengthens and tones the entire body.
    • Cardiovascular Health: An hour on the paddleboard can burn up to 500 calories, depending on the intensity of paddling and conditions such as wind and current. It's an excellent way to improve heart health and endurance.
    • Balance and Coordination: Regular paddleboarding can significantly improve your balance and coordination, as staying upright on the board requires constant micro-adjustments from your body.
    • Low Impact: For those with joint issues or seeking a gentle alternative to high-impact workouts, paddleboarding provides a vigorous exercise option without the harsh impact on knees and ankles.

    The Mental Health Benefits

    Beyond the physical, paddleboarding offers profound mental health benefits:

    • Stress Reduction: The rhythmic nature of paddling combined with the calming effects of being on the water can significantly lower stress levels.
    • Connection with Nature: Being outdoors and surrounded by water provides a sense of peace and can help reduce symptoms of anxiety and depression.
    • Improved Focus: Navigating a paddleboard requires concentration, helping to improve your focus and mindfulness.

    Getting Started with Paddleboarding

    Embarking on your paddleboarding journey requires some preparation:

    • Choosing the Right Gear: Select a board suited to your size and activity level, a comfortable paddle of the right length, and always wear a personal flotation device (PFD) for safety.
    • Learning the Basics: Familiarize yourself with basic paddling techniques and safety practices. Beginners may benefit from a lesson or two to get started confidently.

    Workouts for Every Level

    Paddleboarding workouts can be adapted to suit anyone, from beginners to seasoned paddlers:

    • Paddle Sprints & Interval Training: Alternate between high-speed paddling and rest periods for a cardio-intensive workout.
    • SUP Yoga: Practice yoga on your paddleboard for added balance challenge and tranquility.
    • Distance Paddling: Long, steady sessions on the paddleboard can build endurance and offer a meditative experience.
    wind speed will burn more calories even in light winds when stand up paddleboarding the entire core,upper body and main muscle groups will get a high intensity workout while doing a fun activity even on calm water


    Paddleboarding stands out as a versatile and enjoyable way to improve physical fitness and mental well-being. Whether you're gliding through calm waters or challenging yourself with SUP yoga, every moment spent on a paddleboard contributes to a healthier, happier you.

    Dive into paddleboarding and discover an exercise that is as rewarding as it is enjoyable, proving that staying fit doesn't have to be a chore but an adventure.

    just a moderate pace can give your leg muscles,core muscles and abdominal muscles an intense workout and increase core strength


     We hope this comprehensive guide has provided useful insights into the many benefits of paddleboarding as a workout. For a more detailed look into the health benefits and workouts of paddle boarding check out these two articles. Will paddle boarding get you ripped? and SUP Yoga and the benefits of sup yoga.