Regular paddling, whether it's stand-up paddleboarding (SUP), kayaking, or canoeing, offers a wealth of benefits for both your physical and mental health, say the experts at Paddle UK.
- What's the difference between canoeing and kayaking?
- Best kayaking spots in the UK: our most scenic rivers, canals and lakes for a safe and beautiful paddle
- Best stand-up paddleboarding places in UK: 10 beautiful locations for top paddling adventures
Discover how these activities can help you relieve stress, improve cardiovascular health, and so much more.
What are the benefits of kayaking and paddleboarding for your physical health?
- Increased muscle strength: Paddleboarding, kayaking and canoeing help increase your upper body strength as you use the paddle to push yourself through the water. You should notice an increase in chest, arm, shoulder and back strength.
- Low impact exercise: Paddling is gentle on your joints, making it a fantastic option for anyone looking to avoid wear and tear. Enjoy aerobic fitness, strength building, and enhanced flexibility without the risk of injury.
- Aerobic workout: Even the most leisurely paddle offers a great aerobic workout, promoting cardiovascular fitness. Paddling increases your heart rate which can help improve the strength of your heart. This is very important at every age but especially later in life. Therefore canoeing and kayaking are great for older people looking to have a healthier heart by taking part in an activity that is not too stressful.
- Core strength and stability: Paddling significantly improves your core strength, which helps prevent or reduce back pain, enhances balance, and boosts overall mobility.
- Suitable for all ages: Paddling is inclusive and people of all ages can take part. It’s a great activity for all the family and many people continue to enjoy paddling well into their 80s and beyond.
How does kayaking and paddleboarding improve your mental health?
- Boosts your mood: Spending time outside and exercising in the "blue gym" has been shown to reduce depression, anxiety and anger, as well as improve confidence.
- Boosts self-esteem: You can improve your self esteem through setting goals. With so much variety within paddling, you’ll never run out of new milestones to set yourself. Overcoming challenges builds confidence, whether you’re just starting out or have been paddling for a while, there’s always something new to work towards.
- Moving Meditation: Paddling is a form of moving meditation, promoting relaxation and mindfulness. As you paddle on the river, lake or canal, you’ll take in the surrounding beauty and feel closer to nature.
- Vitamin D Boost: Being outdoors on the water increases your vitamin D levels, which is crucial for mental health and combating mood disorders like depression.
- Being part of a community: Paddling allows you to make new friends and form social groups with like-minded individuals, fostering a sense of community and belonging. Getting out on the water with a group of people is an amazing way to socialise.
Of course, the simplest reason is that paddling is fun and a great way to spend more time in the great outdoors. So grab a paddle, hit the water, and enjoy all the health benefits that come with it.
Where can you paddle?
Check out places to paddle near you with this useful PaddlePoints map.
Or why not join a paddlesport club and enjoy time on the water with others? Find a club near you here.
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Paddle UK is the national governing body for paddlesports in the UK and is the umbrella organisation for the home nation associations in Scotland (Scottish Canoe Association), Wales (Canoe Wales) and Northern Ireland (Canoe Association Northern Ireland). They are the membership body for England and are responsible for developing the sport within England.
Paddle UK provides support and opportunities for everyone to enjoy and realise their potential within all aspects of canoeing, kayaking and stand up paddleboarding regardless of their age, background or ability.