Gliding over the water on a board is a healthy, fun and refreshing way of beating the heat.

Water sports are an attractive option in summer, not only to keep fit, but also for fun and to stay cool. As well as swimming, scuba diving and surfing, Stand Up Paddle surfing (SUP), has become popular in recent years, as an entertaining workout, with numerous health benefits.

Paddle surfers stand on their boards in the sea, propelling themselves along with a paddle and the help of the currents. Paddle surfing is ideal for spending peaceful hours on calm waters, or for surfing at high speeds on ocean waves.

Although you might think this is a new sport, it originated centuries ago in the islands of Polynesia, where natives used flat boards to travel from one coast to another. Later on, in the sixties, surf instructors on Waikiki beach (Hawaii) started using the technique to make themselves visible to groups of learners and to let them know when there was a wave on the way. In 2000, Hawaiian surfers started paddle surfing for fun.

Keys to SUP

Learning to paddle surf depends on people’s ability to learn and how accessible it is to each person, although that does not mean that this is not an intensive sport.

• The board: because it is on the water, the board moves constantly and can be dragged by the waves, currents and wind. That means learning to paddle on an unstable surface.
• Paddle: you propel yourself forward with the help of the paddle, and make repetitive movements, pulling backwards against the water. When paddling, your arms must be stretched and the paddle of the oar must be inside the water. When the paddle is in line with your feet, lift it from the water and stretch your arms out for another stroke.
• The technique: The most effective, fastest way of paddling involves combining the movements of your legs and hips with those of your trunk and arms. One common mistake is to try to paddle using the arms alone, which is tiring and slow. A good technique uses almost all your muscles in each stroke.
• Balance: stand with your feet slightly apart, at shoulder width. Your legs help to keep you upright, but your entire body has to be balanced. It helps to look at the horizon and keep it vertical so as not to fall off. If it is very windy, kneel on the board.

Physical benefits

Paddle surfing is a water sport that gives all the muscles and joints of the body a complete workout, with virtually no impact.

1. Tone your trunk and abdomen

The core or abdominal area, the stomach muscles work constantly, almost involuntarily, to keep you in balance. Without noticing, you tone your centre of gravity, strengthening the muscles of the trunk and keeping a suitable posture.

2. Prevents backache

In position on the board, your legs and buttocks are active, particularly the quadriceps. Paddling also strengthens the arms and prevents problems with the hips, knees and ankles.

3. Improves general physical fitness

This sport does not require a high level of physical fitness, because there are no sharp movements that require extreme force. However, it quickly improves physical condition.

4. Suitable for everyone

This is a low impact activity, with almost no risk to the tendons and ligaments. Anyone can do it, beginners, experienced athletes and those who have just recovered from an injury.

5. Burns energy

Paddle boarding is simultaneous aerobic and strength training, which burns a lot of energy and is a good way of controlling your weight. Because it burns a lot of calories (it can burn up to 450 calories per hour), you are less likely to become obese or to develop diabetes.

6. Boosts the cardiovascular system

This sport increases heart rate, reducing the risk of heart attacks and strokes. Your arms, deltoids and dorsal muscles move the paddle, and the harder you work, the better your cardiovascular capacity.

7. It is calming

Because it is an outdoor activity that takes place in a natural environment, SUP is relaxing, reduces stress and nerves and fills us with pleasant feelings of well being.

Water makes a relaxing sound and also contains negative ions, energy-charged particles with numerous health effects. They improve the respiratory system and intellectual performance and reduce fatigue.

As you can see, paddle surfing is an all-round, entertaining sport, which works the whole body and leads to feelings of peace, relaxation and fun.

SUP is an ideal activity to keep you in shape in summer time. Stay cool down on the coast in good company. Get on board!

This post is also available in: Spanish