Paddle Boarding as a Full-Body Workout

When people think of paddle boarding, they imagine a relaxing float on calm water. And yes, it can be that. But here's what most people don't realize: SUP (Stand Up Paddle Boarding) is one of the most effective full-body workouts you can do.

At Glide, we've seen couch potatoes become fitness enthusiasts, and gym rats discover muscles they didn't know they had — all while having fun on the water.

Let's dive into the science of why paddle boarding is such an incredible workout.

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The Core of Everything

Your Core Never Stops Working

From the moment you step on a paddle board, your core engages. Every second you're balancing, your abdominal muscles, obliques, and lower back are firing — often without you even realizing it.

The science: A study published in the Journal of Sports Science & Medicine found that SUP activates the core muscles more consistently than traditional exercises like crunches or planks. Why? Because balancing on an unstable surface requires constant micro-adjustments. Your core is always "on."

The Six-Pack You Didn't Know You Were Building

Regular paddle boarders often notice their core strength improving within weeks. The unstable surface of the board means your abdominals are engaged the entire session — not just during specific exercises.

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Upper Body: Arms, Shoulders, Back

The Paddle Stroke

Each paddle stroke is essentially a compound upper body movement that works:

• •Shoulders (deltoids) — The lifting and reaching motion
• •Back (latissimus dorsi) — The pulling motion
• •Arms (biceps, triceps) — Gripping and rotating the paddle
• •Chest (pectorals) — Stabilizing during the stroke

The Numbers

An average paddle session involves hundreds of strokes. Even at a relaxed pace, you're performing a high-rep upper body workout that builds endurance and toning.

One hour of paddling = approximately 500-1000 strokes

That's more reps than most people do in a week at the gym.

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Lower Body: Legs and Glutes

The Stabilizer Muscles

Your legs are the foundation. While they may not seem to be "working," they're constantly engaged:

• •Quadriceps & Hamstrings — Maintaining bent-knee posture
• •Calves — Making tiny balance adjustments
• •Glutes — Stabilizing your pelvis and powering rotation
• •Hip Flexors — Maintaining your stance

The Hidden Workout

Many new paddlers report sore legs after their first session — and they're surprised. "But I was just standing!" they say.

That "just standing" was actually an isometric leg workout that rivals a wall sit.

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Calorie Burn: The Real Numbers

How Many Calories Does Paddle Boarding Burn?

The calorie burn depends on intensity:

| Activity Level | Calories/Hour* |

|----------------|----------------|

| Casual paddling (sitting/kneeling) | 300-400 |

| Recreational paddling (standing, relaxed pace) | 400-550 |

| Active paddling (steady touring pace) | 600-750 |

| SUP Yoga | 400-500 |

| SUP Fitness/Racing | 750-1000+ |

*Based on a 150-lb person. Heavier individuals burn more.

Comparison to Other Activities

• •Walking (3 mph): ~280 cal/hour
• •Cycling (leisurely): ~350 cal/hour
• •Swimming (moderate): ~500 cal/hour
• •Paddle Boarding (recreational): ~500 cal/hour
• •Running (6 mph): ~600 cal/hour

Paddle boarding burns calories comparable to swimming — but it's way more fun.

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Mental Health Benefits

The Stress Reduction Effect

Being on the water has profound mental health benefits:

1. Blue Space Effect

Research shows that being near, in, or on water reduces cortisol (stress hormone) levels. It's called the "blue space effect," and it's scientifically proven.

2. Mindfulness in Motion

Paddle boarding requires focus. You can't scroll your phone. You can't think about work. You're present — and that presence is a form of meditation.

3. Vitamin D

Outdoor exercise provides natural vitamin D, which is linked to improved mood and reduced depression symptoms.

4. Disconnection

In a world of constant connectivity, being on the water offers a rare opportunity to truly unplug.

> "After every paddle session, I feel like I've had a therapy session. The stress just... melts away."

> — Regular Glide guest

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Low Impact, High Reward

Joint-Friendly Fitness

Unlike running or high-impact sports, paddle boarding is extremely easy on your joints:

• •No impact stress — The water absorbs shock
• •Natural movement patterns — No forced or awkward positions
• •Self-paced intensity — Go as hard or easy as you want
• •Suitable for recovery — Often recommended by physical therapists

Perfect for All Ages

We've taught kids as young as 5 and adults in their 70s. The low-impact nature means almost anyone can participate safely.

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Building Balance and Proprioception

What is Proprioception?

Proprioception is your body's ability to sense its position in space. It's crucial for:

• •Preventing falls
• •Athletic performance
• •Day-to-day movement
• •Injury prevention

How SUP Improves It

Standing on an unstable surface constantly challenges your proprioceptive system. Your body learns to make faster, more precise adjustments.

Real-world benefits:

• •Better balance in daily life
• •Reduced risk of falls (especially important as we age)
• •Improved performance in other sports
• •Better posture

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The "Exercise You Don't Notice" Effect

Why Paddle Boarding Works

Here's the secret: people don't realize they're exercising.

When you're at the gym, you're watching the clock, counting reps, waiting for it to be over.

When you're paddle boarding, you're:

• •Watching pelicans dive
• •Exploring the coastline
• •Taking photos
• •Chatting with friends
• •Enjoying the sunset

By the time you're done, you've burned 500+ calories, worked every major muscle group, and reduced your stress levels — and it felt like fun. This is the key to sustainable fitness. Activities that don't feel like exercise are the ones you'll actually keep doing.

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Our SUP Fitness Options

At Glide, we offer options for all fitness goals:

Recreational Paddle

Fitness level: All welcome Focus: Fun, exploration, relaxation Workout intensity: Moderate Perfect for: Beginners, families, casual fitness

SUP Fitness Workout

Fitness level: Moderate+ Focus: Structured workout on the water Workout intensity: High Perfect for: Fitness enthusiasts, gym-goers seeking variety

Sunrise/Sunset Sessions

Fitness level: All welcome Focus: Experience + exercise Workout intensity: Moderate Perfect for: Anyone wanting meaningful exercise with added magic

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Getting Started

What If I'm Not Fit?

Start sitting down! You'll still get a great arm workout, and you can build up to standing as your balance improves.

Our progression:

1. Session 1: Paddle sitting or kneeling, get comfortable

2. Session 2: Try standing for portions

3. Session 3: Stand for full session

4. Ongoing: Increase distance, speed, or try SUP yoga/fitness

What If I'm Already Fit?

Challenge yourself with longer paddles, faster paces, or try our SUP Fitness sessions. Many athletes are humbled by how challenging balance work can be — and how sore they are the next day!

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The Bottom Line

Paddle boarding is:

• •✅ A full-body workout
• •✅ Low-impact and joint-friendly
• •✅ Great for mental health
• •✅ Accessible to all fitness levels
• •✅ Fun enough that you'll actually do it

Stop dreading exercise. Start enjoying it.

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Ready to Work Out on the Water?

At Glide, we'll meet you where you are. Whether you want a gentle paddle or an intense workout, La Punta's calm waters are the perfect gym.

Book your session and discover fitness that doesn't feel like fitness.

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The best workout is the one you'll actually do. Make it fun. Make it paddle boarding. 💪🌊