Is Kayaking Good Exercise?

Kayaking is a popular pastime for anyone who enjoys being on the water outdoors. Not only is it a fun hobby to explore surrounding areas, but it's a great way to get some exercise. Kayaking burns calories, works a variety of muscle groups, and is accessible to many regardless of their fitness level. Here are some of the health benefits that you can expect from kayaking.

CALORIES BURNED KAYAKING

Research from the American Council on Exercise (ACE) shows that on average, someone who weighs 150 pounds will burn around 300 calories per hour when kayaking. 

According to ACE, kayaking has similar calorie-burning benefits as cross-country skiing or step aerobics. Depending on paddle technique and intensity level, the average calories burned while kayaking is anywhere from 100 to 300 per hour. And, while both can provide significant advantages, battling wind and current will be more difficult than paddling down a river, resulting in a harder workout and more calories burned. 

Like with any other form of physical activity, the more that you weigh, the more calories will be burned.

WHAT MUSCLES DOES KAYAKING WORK?

In addition to burning calories, kayaking offers a full-body workout that targets several muscle groups. As a very low-impact exercise, those with joint issues may still be able to enjoy the sport. 

Kayaking works out 12 major muscle groups in the body, including abs, biceps, triceps, lats, deltoids (shoulder), quadriceps (thighs), hamstrings (backside), quads (front side), glutes (buttocks), and calves. Kayaking is a great way to develop arm, back, shoulder, and overall body muscles because it's repetitive. Because the sport works on every muscle group in the body, you'll notice an increase in muscularity and strength from each session. Growing muscle will increase calories burned, helping to quicken weight loss.

Kayaking movements are fantastic for working the back and shoulders. To row, you must lift the paddle forward and to the front, transferring weight from your lats to your shoulders while targeting the anterior, lateral, and rear deltoids in a swift, single movement. This is an isometric movement, which means that you are statically working your muscles..

Finally, it also offers a full upper-body and core workout because it is done standing up against gravity with both arms making opposing motions simultaneously. This strengthens the entire torso area as you stabilize yourself on waves or choppy water to prevent falling or capsizing.

KAYAK WORKOUTS

Here is a list of kayak workouts that you can do in addition to your normal workout routine. Remember, if you are not currently doing any type of exercise, start out slow and work yourself up once endurance is built up. You should always consult with your doctor before starting an intense new workout.

To choose a workout plan to improve your kayaking goals, you should focus on these four areas:

• Increase core muscle strength. Your core muscles provide both stabilization and stroke power. Workouts focused on your abdominals and back will help to strengthen these muscles and improve your skill set.
• Build shoulder and arm muscle to help with endurance. Shoulder and arm muscle endurance is key for kayakers since both of these muscle groups need to be in constant movement during a stroke sequence.
• Balance improvements. Improving your balance goes hand in hand with increasing your core muscle strength. Having a solid base will allow you to move through your paddling motion easily and efficiently by providing a stable foundation.
• Never forget the cardio. Add in interval training for an extra push. Swimming is ideal because it works most muscle groups, but running or cycling is also a great choice.

ADDITIONAL HEALTH BENEFITS OF KAYAKING

Kayaking is great for your health and provides many additional benefits other than just working out. 

There are numerous physical health benefits and mental benefits, as well. Kayaking is great for the mind, allowing kayakers to work out in the fresh air surrounded by water and exploring new areas. We all know that exercise releases 'feel-good' hormones, endorphins. Regular exercise is known to boost overall mood and a sense of well-being.

Kayaking is a popular hobby, making it easier to make new friends. As an adult, finding new friends can be challenging. It's often suggested to take up a new hobby and meet people that way. When you decide to kayak regularly, you are likely to meet new people who share the same interests that you do, helping to foster new friendships and relationships.

A kayak trip doesn’t just have to focus on the kayaking, either. You can combine it with other outdoor activities like hiking, cycling, or camping. Bring friends into the mix and go on the ultimate kayak camping trip. Use this guide that covers everything from must-brings to locations all throughout the U.S. to help you plan a kayak-friendly camping excursion

PADDLE YOUR WAY TO HEALTH

Anyone can enjoy the health benefits of kayaking. Sit-down recreational kayaks are best for those looking for a workout without trying to take on rapid water or advanced courses. You'll want a kayak with a comfortable seat to prevent any unnecessary strain to your body. A seat upgrade can replace the seat that comes with your kayak and add additional support and stability.

Pedal-powered kayaks, like Old Town’s Sportsman PDL 120 and Salty PDL 120, are excellent options for those looking for a leg workout, or who suffer from limited mobility in their arms or shoulders.

Like other forms of exercise, stretching and staying well hydrated is key to a successful kayak workout. Once you get involved, kayaking burns calories, works muscles, and has great mental health benefits. Consider joining a local kayaking group or club to help you get started and meet other people.