Stand Up Paddleboarding: Good Workout for Fitness Goals


Stand-up paddleboarding is a water sport where you stand on a paddleboard and then paddle through the water. It’s just like surfing but here you use a paddle. 

Stand-up paddleboarding is interesting but very challenging. Fortunately, standing up on the paddleboard is enough for the whole body workout. Moreover, you involve your arm muscles, legs, abs, back, and joints. You can burn around 300 calories in an hour of paddleboarding.

Here are some of the reasons why stand-up paddleboarding is a good workout for your fitness goals.

1. SUP employs your whole body

During a stand-up paddleboarding session, your entire body is fully occupied. First, you use your arms and legs to go where you want to go. 

The arms steer and paddle while the legs turn the paddleboard in a specific direction. Also, the shoulders, the knees, and the elbows are all involved.

One of the reasons why stand-up paddleboarding is better than gym exercise is because the muscles do not hurt. Unlike when you exercise for an hour in the gym the muscles will ache for the whole day.

2. SUP is an intense core exercise

Even though most people think stand-up paddleboarding is all about arms, this is not the case. When you are learning stand-up paddleboarding, the essential thing you need to learn is how to balance.

And the part of the body that works for balance is the core. You are always advised to involve your core to achieve the balance and when you want to turn.

3. SUP is strength training and a cardio exercise

Doing cardio and strength training at the gym is not an easy task. However, gym trainers will always insist that you need to do both if you aim to lose weight.

The good news with stand-up paddleboarding is that you can do both and enjoy it. Cardio exercise comes when you increase your paddle speed, and the strength training comes since water is your main resistance.

Stand-up paddleboarding is a full-body exercise that focuses on the core, cardio and has full strength training. Hence, if you want to lose weight, you can try the sport.

4. SUP helps you burn calories

Another reason why stand-up paddleboarding is a good workout for your fitness goals is that you can burn calories.

According to various studies, you can burn around 300 calories in an hour of paddleboarding. This means you can burn more calories through paddleboarding than jogging or walking for one hour.  

The calories you may burn are determined by factors such as the waves, the style of paddleboarding, and the direction you take. 

But you can be sure to burn at least 300 calories even if you are paddleboarding over quiet and calm waters.

5. You can test yourself according to your pace

Stand-up paddleboarding allows you to test yourself according to your pace. Whether you are a beginner or an expert, trainers will always allow you to take a rest.

Stand-up paddleboarding exercise is different from the normal gym workout. Here, you can choose to go easy or hard. The choice is yours.

And since you are surrounded by nature, you can decide to be relaxed as you paddle. Besides, you can paddle while standing or kneeling. 

6. SUP challenges strength and endurance

Even though your main task is to keep balance, stand-up paddleboarding is a great challenge for strength and endurance. 

It is a sport that improves all aspects of the body. Even if you are a beginner, you can feel stand-up paddleboarding challenges without feeling tired.

7. SUP is low-impact but high-intensity

Most people do not like high-impact workouts. Happily, stand-up paddleboarding is not a high-impact exercise. This means your joints are safe.

SUP exercises are low-impact but high-intensity. Since you will constantly maintain your balance you will also need to resist the water power. In addition, you need to keep paddleboarding.

And when they are more waves, it is harder to go or maintain the balance. Thus, if you want to feel more challenged, try stand-up paddleboarding on waves.

8. You are submerged in nature

Although nature does not boost your heart rate, it can make you paddle more. Keep in mind it is not easy to do stand-up paddleboarding in the city. For this water sport to be a real deal, you must be in the ocean or sea.

The good news is that you will submerge yourself in nature. This will provide the calmness you need and take away the city’s busyness. 

Without distractions, you will be more relaxed and concentrate on the workout.


The above reasons show why stand-up paddleboarding is a good workout for your fitness goals. It is great for your whole body including the arms, abs, legs, and joints. Besides, you will be around nature.

It is a nice activity that will enhance your physical health, mental health, and emotional health.



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