Stand-up paddleboarding (SUP) has exploded in popularity in recent years as more people discover the fun, fitness, and relaxation that this water activity offers. SUP is a unique combination of surfing and kayaking, using a longboard-style surfboard and a paddle to navigate waterways.
Whether you’re looking for a full-body workout, a serene way to escape the stresses of everyday life, or a fun family activity, SUP can be a great option. If you’re new to the sport, this beginner’s guide will get you started.
Choosing the right board is key to enjoying this water activity, particularly for beginners. The ideal board for you depends on your height, weight, and experience level. Generally speaking, wider and longer boards are more stable, making them ideal for beginners. If you plan to use your board mainly in calm waters, such as lakes or bays, then you don’t need a lot of rocker, which is the curvature of the board. However, if you plan to use your board more in waves, then you want more rocker to help you navigate those choppy conditions.
Paddles and accessories are also important. Choose a paddle that’s the right height for your height and the width of your board. A paddle that’s too short or too long can cause unnecessary strain on your body, making your experience less enjoyable. Wearing a personal flotation device (PFD) is always recommended for safety purposes when on the water. A leash is a nice addition to keep you attached to your board if you fall off, especially if you’re in choppy water or strong currents.
Finding a Suitable Location
Choosing a location that suits your skill level and experience is important. Beginners should stay away from areas with strong currents, harsh waves, and other challenging conditions. Look for calm, flat water environments where you can learn and practice your strokes and maneuvers.
To start, find a calm location in the water and practice getting on and off your board, getting comfortable with standing on it, and paddling. The basic stance is one foot in front of the other, with your feet parallel and hip-width apart. Always keep your knees slightly bent to maintain balance while paddling. Switch sides while paddling to ensure an even workout on both sides of the body. Paddling close to the board and with a short stroke is also essential to maintain balance and control.
Before starting your paddleboarding adventure, there are several safety tips to keep in mind. Checking the weather and water conditions before setting out is always a must. Wearing a PFD and using a leash are recommended. It’s also important to take breaks often and stay hydrated. Lastly, inform others where you’re going and when they should expect you back.
Once you’re comfortable on the board, you can start experimenting with different techniques, such as cross-bow paddling or the J-stroke, which can help you steer your board more precisely. As your confidence grows, seek out opportunities to paddle in more challenging environments, such as rapids, waves, and other types of water conditions. If you’re feeling adventurous, there are also SUP competitions or races that you can participate in.
Paddleboarding for Fitness
SUP is a great way to get a full-body workout while enjoying the water. Paddling is an excellent cardio exercise that also targets muscles in the core, arms, and back. You can also incorporate other fitness elements into your SUP practice, such as yoga or Pilates, and benefit from the increased difficulty and balance challenge.
Paddleboarding for Relaxation
SUP isn’t just for fitness but also for relaxation too. Relaxing on the paddleboard while taking in the scenic beauty of the surroundings helps with lowering cortisol levels, hence reducing stress. The water is known for reducing anxiety and helping people gain mental clarity. Taking meditation breaks onboard and using the rhythm of strokes to help clear your mind could be a perfect start for your meditation.