Stand Up and Paddle

Summer is nearing its end, but there’s still plenty of time to get out in the water and try a new sport. Stand up paddling isn’t brand new. It started long ago in Hawaii — it gave surf instructors a way to stand on the boards and observe their students from a higher vantage point. But what might have started as a convenience has turned into a sport of its own right.

If you’re lucky enough to live on the coast, you can try your hand at stand up paddling in the surf. But inlanders aren’t left out either. Stand up paddling is also perfect for inland lakes and other calm water surfaces. Like traditional surfing, the sport is great for your core muscles and paddling gives you an added upper body workout.

Lainey Booth from Stand Up Paddle Flatwater in Bend, Oregon says “One of the reasons for the rapidly rising popularity of stand up paddling is its accessibility to people of all ages and fitness levels. It’s an activity that men, women, children and seniors can all enjoy. Even dogs love jumping on the nose of the board for a ride!”

Stand up paddling is non impact, so it’s even a great alternative for people with injuries. And you can adjust the activity to suit your fitness level. “You can paddle at a recreational pace for a mild workout or increase cadence to really get your heart rate up,” says Booth.

“It’s a toes to nose workout,” says Booth. “The muscles of the feet are strengthened and the calves, thighs and glutes are toned. Just balancing on the board requires an engaged core at all times. Proper paddle technique generates power from the arms, upper body and, most of all, the obliques.”

Beyond the fitness perks, Booth says there are mind-body benefits. “The sensation of walking on water is often referred to as aqua-therapy. Not to mention the fact that you’re outside enjoying nature”

Booth has some suggestions for beginners:

- Rent a high quality board to start with. Generally, bigger boards are more stable.

- You should have good swimming skills before attempting stand up paddling.

- Beginners shouldn’t join a crowded line up of surfers.

- Lessons are an option, but Booth doesn’t think it’s really necessary. You can get more beginner tips on Stand Up Paddle Flatwater’s blog.