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    Paddle Boarding for Fitness: Is It a Good Workout?

    by Coastal Paddle Boards

    Paddle boarding looks relaxed. And it can be. But it is also a genuinely effective full-body workout, and one of the most enjoyable ways to stay active outdoors.

    Here is what the science says and how to get the most out of it for fitness.

    What Muscles Does Paddle Boarding Work?

    The short answer is: most of them. Paddle boarding is a full-body exercise that engages multiple muscle groups simultaneously.

    • Core: your core muscles are working constantly to keep you balanced on the board. This is one of the biggest fitness benefits of SUP and why it is popular for rehabilitation and yoga.
    • Arms and shoulders: every paddle stroke works your biceps, triceps, and shoulder muscles.
    • Back: the pulling motion of each stroke engages your lats and upper back.
    • Legs: your legs are constantly making small adjustments to maintain balance, working your quads, hamstrings, and calves.
    • Glutes: engaged throughout to stabilise your hips and lower body.

    How Many Calories Does Paddle Boarding Burn?

    It depends on your weight, the intensity of your paddling, and the conditions. As a rough guide:

    • Casual recreational paddling: 300 to 400 calories per hour
    • Moderate touring pace: 400 to 500 calories per hour
    • SUP surfing or racing: 600 to 700 calories per hour

    These figures are comparable to cycling or swimming at a moderate pace, which puts paddle boarding firmly in the category of proper exercise rather than just a leisure activity.

    Is It Good for Weight Loss?

    Yes, if combined with a sensible diet. The calorie burn is meaningful, and because it is enjoyable and low-impact, people tend to do it more consistently than gym-based exercise. Consistency is what drives results.

    Is It Low Impact?

    Yes. Paddle boarding is very easy on the joints compared to running or high-intensity gym training. This makes it a good option for people recovering from injury, older adults, or anyone who wants effective exercise without the impact stress.

    How to Use SUP for Fitness

    If you want to use paddle boarding as a structured workout rather than just a leisure activity, here are some approaches:

    • Interval training: alternate between hard paddling sprints and easy recovery strokes. This raises your heart rate significantly and burns more calories than steady-state paddling.
    • Distance paddling: set a route and aim to complete it in a target time. Gradually increase the distance or reduce the time as your fitness improves.
    • SUP yoga: practising yoga on a paddle board adds a significant balance challenge to every pose, intensifying the core workout.
    • Touring: longer distance paddles at a steady pace build cardiovascular fitness and muscular endurance over time.

    What to Wear for a Fitness Session

    For a harder paddling session, you will work up a sweat even in cool conditions. A wetsuit or rash vest, a quick-dry hat for sun protection, and a dry bag for your phone and water are the essentials.

    After your session, a changing robe helps you cool down and get changed quickly without getting cold.

    Get Started

    Browse our paddle board range and accessories to get set up for your fitness paddling. Free UK delivery in 1 to 3 days.

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