What are the health benefits of paddlesport?

Keeps you active 

Paddling is a great aerobic activity, whether it’s on flat water, moving water or whitewater. Even the most leisurely paddle will raise your heart rate and give you a good aerobic workout. And being regularly active can help stave off type 2 diabetes, heart disease, strokes and even types of cancer. The perfect reason to go paddling! 

Maximise the benefits Around 30 minutes of steady paddling will provide an aerobic workout. For more gains; for the last 5– 10 minutes push your paddlestroke a little faster, to raise your heart rate. As a general rule you want to be breathing hard enough that you have to … space … your … words … when … talking. If you do that every time you go paddling, you’ll start to feel the benefits. If you want to go a little further (literally!) how about taking on a GoPaddling Challenge, such as Llyn Tegid or the River Wye. 

Builds strength and stability 

No matter which form of paddlesport you choose, it will give you a good upper body work out; strengthening your arms, shoulders and back. It helps improve core strength, which improves balance and mobility. If you’re not convinced, think back to your first time in a boat or on a board, and how wobbly you felt! After a few sessions though, you found your balance and forgot about how unstable you first felt. This is because your balance, flexibility and core strength had improved. Your boat or board is still just as wobbly as the first time you paddled it, you’ve just developed the physical attributes needed to balance it! Congratulations – paddlesport Jedi.  

Maximise the benefits There are lots of at-home, body weight exercises you can do to improve your strength, which will help your paddling.  British Canoeing have a free 6-week workout plan you can follow here. They also have an online ‘Introduction to Fitness in Paddlesport’ course, aimed at anyone who wants to get fit for paddling.

Low-impact activity 

Paddlesport is a low impact activity, which means less wear and tear on your joints. Plus, low impact sports can also reduce the risk of joint pain and injury, whilst still being a good aerobic activity. It also means if your joints are weak, paddling will help you benefit from aerobic fitness, strength building, and increased mobility.

Boosts mental well-being 

It’s well documented that spending time outdoors in ‘green space’ can boost your mood. Well, recent research has shown that interacting with ‘blue space’ has equal, if not greater benefits. Participation in paddlesports improves mood, increases levels of happiness, and reduces stress and anxiety. Paddlesports can also improve self-esteem and offer a sense of achievement, through developing your skills and progressing your paddling. 

Maximise the benefits When you’re on the water take a few minutes to really appreciate where you are. Take in the air, the views and really clear your lungs and mind. Let your surroundings wash over you and immerse yourself in the environment (figuratively not literally!). Paddling can be a form of ‘moving meditation’. 

Goal setting can help you gain a sense of achievement – it can be as simple as setting a distance or time target – paddling 10km by the end of the month or completing 45 minutes of paddling each week (Strava is a good app for recording your progress). Or maybe you could work towards completing a GoPaddling Challenge, such as Llyn Tegid or the River Wye. Alternatively, you could attend a paddling event or compete in a race in a few months’ time. Choose something that has a timeframe, is achievable, and that will focus and motivate you.   

Connection with nature 

One of the best things about paddlesport is that it can take you to incredible places, amongst amazing nature and wildlife. Whether you're paddling along tranquil tree-lined waterways, or beneath sea cliffs bustling with birds, being on the water connects you with nature. There is a significant amount academic research that shows that access to nature – particularly good quality blue space – is good for your mind and body. Time on the water can help tackle depression and anxiety, and encourage a greater appreciation for the environment. 

Maximise the benefits During your paddle take the time to appreciate where you are. If you have a favourite eddy, bay or bankside spot, stop and spend a few minutes taking in your surroundings. Take in the air, the views, the wildlife and the sounds of nature. Taking the time to connect with nature could boost your mood and make your day feel a little brighter. 

To really connect with nature, you could volunteer to help manage and maintain it. It could be attending or organising a beach or river clean, volunteering with your local Wildlife Trust, Canal Trust or River Trust or joining a citizen science campaign to monitor your local waterway. Helping to protect your local waters will benefit wildlife, and ensure you and other paddlers can enjoy it for years to come.    

Social interaction 

Paddling tends to be a social activity, with time on the water usually shared with friends, family or the enthusiastic paddlers you just met in the car park! It brings people together to enjoy the water, support each other, and keep each other safe. It’s one of the best things about paddling. And even if you set off on your own, there’s a good chance you’ll meet other paddlers along the way (and share your paddling stories!). You can make friends and form new paddling groups. Having more people to paddle with, chat to and learn from is never a negative! 

Maximise the benefits Invite your non-paddling friends and family to try paddling, and share your love of paddlesport. Join your local paddlesport club – a great way of meeting other paddlers and getting out on the water more. Look for Facebook paddlesport groups, they usually organise trips, training sessions and socials: Slightly White Water Kayaking, Open Canoe Association ShePaddlesCymru, All Wales SUP Paddle Boarders, Sea Kayak UK.  Check out the latest paddlesport events – there are loads of organised paddlesports events in Wales, from regular Aqua Paddle events to annual festivals such as CIWW Paddlefest and Llandysul River Festival. These offer a great way to join an organised paddle and make new paddling friends. Check out the Canoe Wales events page here for more details.  

Sport for life 

There are plenty of paddlers in their 80s (and beyond!) who will agree with this. As your life changes, paddling can change with it. You can move between disciplines to meet the demands of your life, your physical ability and to match what you seek from paddlesport. The adrenaline of whitewater, the challenge of a multi-day trip, or the serenity of an open lake or estuary. Whatever stage you are in life, there should be a paddlesport that fits with it. 

Maximise the benefits: it can be easy to stick with one discipline or paddlecraft, however, trying something new can offer a different challenge and may just spark a paddlesport passion you didn’t know you had!