How Paddleboarding May Be the Most Relaxing Way to Get Fit

Paddleboarding is one of the most serene ways to get in shape, both physically and mentally. Instead of being stuck indoors on a treadmill, you can exercise while surrounded by the beauty of nature. Plus, paddleboarding is a low-impact activity, making it an excellent workout for people of all fitness levels. It builds strength, alleviates stress, and is fun. Let’s dive into the health benefits of paddleboarding, along with expert tips on how to get started.

How paddleboarding improves mental health

Who doesn’t need a mood boost these days? Cory Reid-Vanas, a clinical therapist and founder of Colorado-based Rocky Mountain Counseling Collective, says paddleboarding can reduce the symptoms of anxiety and depression.

“Because paddleboarding is a full-body exercise, it is good for physical health, which also positively impacts mental health,” Reid-Vanas says. “Being on a lake or river in the natural world—with fresh air, sunlight, the smell of nature, and birds around you—is a sensory experience that affects your parasympathetic nervous system [your body’s ‘rest and relax’ system]. It reduces blood pressure and elevates mood.”

The physical benefits of paddleboarding

Paddleboarding is a full-body workout that delivers a range of physical benefits, working muscles throughout your body, especially your core, shoulders, and legs. For many people, it’s also easy to stick with because it’s genuinely enjoyable. 

"Paddleboarding is a physical activity that can become addictive quickly. It's fun, gentle on the body, and [it] results in core, arm, and leg strength and improved balance and coordination," says Dr. Caryn McAllister, paddleboarding enthusiast, physical therapist, and CEO of Connecticut-based High Quality Home Therapy.

Here are some of the key physical benefits you can expect.

1. Low-Impact workout with a high-calorie burn

Paddleboarding is one of the best workouts for people who may not be able to safely participate in high-intensity exercise due to health limitations or lack of fitness experience. It’s low-impact, which means it’s gentle on the joints and easier on your hips and knees than other high-intensity workouts.

Reid-Vanas describes paddleboarding as a low-impact exercise with significant rewards, noting that it can burn 400 to 700 calories per hour. He adds that you don’t need to purchase a gym membership or fancy equipment, and you avoid the stress of running.

2. Improves posture and strength

Paddleboarding naturally improves posture and builds functional strength. Each stroke engages your core, arms, shoulders, and back, while your legs and glutes work to maintain balance on the board, boosting overall strength.

A strong core can help stabilize your spine and reduce back pain, according to research from Harvard Medical School. Using the proper paddling technique—standing with a straight back and knees slightly bent—actively engages your core and back muscles, supporting better posture over time.

3. Enhances balance and coordination

Standing on a paddleboard engages stabilizing muscles throughout the body, improving balance and coordination. Because the water is an unstable surface that is always changing, your legs, core, and smaller stabilizer muscles must work continuously to keep you upright.

Research shows that exercises that challenge balance can help counter age-related declines in sensory and motor function. Paddleboarding not only strengthens your body but also supports long-term mobility and overall quality of life.

Tips to start paddleboarding safely

Dr. McAllister advises focusing on posture and balance—and not doing too much too soon. Here are some other tips to help you get started.

1. Choose a place with calm waters

Whether you rent a paddleboard from an outfitter or purchase one at a sporting goods store, it’s best to start paddleboarding in calm waters, such as a lake, where it’s easier to balance and build confidence. As you gain experience, coordination, and strength, you can try rivers or even the ocean. 

Always put safety first: Use a leash (a cord that keeps your board attached to your ankle), wear a life vest, and go with a buddy in case of an emergency. Dr. McAllister also recommends protecting your skin and eyes by wearing a hat and sunglasses.

2. Kneel before you stand

It may take some time to acquire your “sea legs,” which is why Dr. McAllister recommends starting on your knees. Begin by kneeling on the paddleboard, and once you feel stable with your knees tucked under you, progress to a “tall kneel,” where you lift your hips off your heels. This helps you get a feel for balancing on the board in the water. 

Sitting or kneeling first makes it easier to acclimate. When you’re ready, you can begin practicing standing up. It may take a few sessions to really dial in your balance, so be patient—and be prepared to fall as you learn.

3. Use proper paddling techniques

It’s easier to maneuver when you use proper paddling techniques. Dr. McAllister recommends holding the paddle with the curve facing you, even though it may feel counterintuitive. Place one hand on the top of the paddle and the other on the shaft, and then dip the blade a couple of feet in front of you and pull it back toward your body.

4. Stay hydrated and don’t forget to stretch

It’s easy to get lost in the soothing surroundings, but being out on the water can intensify sun exposure and lead to dehydration. That’s why Dr. McAllister emphasizes staying hydrated. She also advises stretching your hamstrings and arms beforehand to help prevent soreness.

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Following these expert tips will help you stay safe and make the paddleboarding learning process much smoother. So, grab your board and head out for a gorgeous day on the water to boost your mood and health.