Benefits of Stand Up Paddle Boarding

Stand up paddle boarding challenges both the mind and the body. Performing this fun water sport allows you to reconnect with nature while getting some exercise for your body.  People are drawn to stand up paddle boarding because of the many benefits gained from participating in the sport. Below are some of the many benefits that stand up paddle boarding can bring.

benefits of stand up paddle boarding

Your Body and Mind Can Benefit From Paddle Boarding

Full Body Workout

If you want a full-body workout that will engage all muscle groups in your body you should try to stand up paddle board.

When you start paddling and begin to move forward on your board, your body relies on your legs, core, shoulders, and arms. All of these body parts help to keep balance and put enough energy into the paddle to move you forward.

To keep you upright on your board the body engages the core muscles. The stronger the water you paddle through the more of a workout you will get. The best part of this workout is that it is fun and easy on the joints. It leaves you in good overall physical condition and you will not feel the aches and pains you often do with higher impact sports.


Mindfulness is the process of focusing on what you are doing in the moment. Stand up paddle boarding is an excellent activity to practice mindfulness.

Focusing on things like your balance and paddling helps you take a break from your hectic lifestyle. It teaches you to live in the moment and helps reduce day to day stress. Practicing mindfulness through activities like stand up paddle boarding has been shown to benefit overall mental health.

People who practice mindfulness are said to focus less on past mistakes and regrets, self-esteem issues and are able to connect with other people better. Psychologists have used mindful techniques to treat people suffering from anxiety and depression.


Stand up paddle boarding can be good for teaching you balance both figuratively and literally. In order to operate your paddle board effectively, you are going to need to stand up on your board. This requires balance; especially, when you are a beginner.

When you start stand up paddle boarding, you will probably fall into the water multiple times. All part of the learning process. It takes time to find the balance you need for this activity. If you have trouble with your balance this may take you longer to master than others, but once you do, you will feel accomplished and your balance will be improved.

Burn Calories

Stand up paddle board can help improve your strength, flexibility, and help boost your heart rate. Depending on the water conditions, if you spend an hour out on the water stand up paddle boarding, on average you will burn between 330 – 460 calories. This number assumes that you are working at a recreational pace on calm waters. If you move faster than a walking pace or paddle in stronger waters you could burn even more calories.

In comparison, you will burn twice as many calories stand up paddle boarding as you would walking around your neighborhood.

Boost Vitamin D Levels

An added benefit of stand up paddle boarding is that it is performed outdoors. When you are out on the water, you are gathering much-needed vitamin D from the sun. According to a 2011 study, 46% of adult Americans were deficient in this important vitamin. However, it is also important to protect your skin from sun damage and it is always recommended to wear proper sunscreen.



Stand up paddle boarding is a great activity to keep your mind and body healthy. It’s a great activity to get you into nature to enjoy the sights and sounds. It can be a great family or friend outing allowing social interaction, having fun, and getting exercise at the same time.

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