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Last week I discussed the health benefits of hiking as my family went for a nice hike. We love hiking for numerus reasons, but there’s one small drawback—it doesn’t provide a lot of benefits for the upper body as far as exercise is concerned. Therefore, we love to alternate hiking with kayaking! Fortunately, we are surrounded by a lot of great opportunities to get on the water. Kayaking and canoeing are fantastic ways to explore the great outdoors while getting a full-body workout. Whether you are navigating the serene waters of a local lake or tackling the rapids of a rushing river, these paddle sports offer a host of physical and mental health benefits, provided you take the necessary safety precautions and equip yourself with the right gear.
Health Benefits
1. Full-Body Workout: Kayaking and canoeing are excellent forms of exercise that engage multiple muscle groups. Paddling works your arms, shoulders, chest, and back, while maintaining balance and maneuvering the boat also engages your core muscles. The repetitive motion helps build endurance and muscle tone.
2. Cardiovascular Fitness: Paddling can be a vigorous cardiovascular workout, especially if you maintain a steady pace or tackle challenging conditions. This type of aerobic exercise improves heart health, boosts metabolism, and helps burn calories, contributing to overall fitness and weight management.
3. Mental Well-being: Being on the water has a calming effect, reducing stress and anxiety. The rhythmic motion of paddling, combined with the peaceful surroundings, promotes relaxation and mental clarity. The sense of adventure and accomplishment from navigating waters also boosts self-confidence and mood.
4. Improved Joint Health Unlike high-impact exercises, paddling is gentle on the joints. The smooth, controlled movements of kayaking and canoeing are ideal for people with arthritis or those recovering from joint injuries, providing a low-impact yet effective workout.
Safety Tips
1. Wear a Life Jacket: Always wear a properly fitted life jacket. It is the most crucial piece of safety gear and can save your life in case of an accident.
2. Check Weather Conditions: Before heading out, check the weather forecast. Avoid paddling in adverse conditions like high winds, thunderstorms, or extreme temperatures.
3. Know Your Limits: Be honest about your skill level and choose waters that match your experience. Beginners should start on calm, flat waters before progressing to more challenging environments.
4. Paddle with a Buddy: Whenever possible, paddle with a partner or a group. If you prefer solo paddling, inform someone about your plans and expected return time.
5. Take a Safety Course: Enroll in a kayaking or canoeing safety course to learn essential skills, such as self-rescue techniques, proper paddling strokes, and how to handle emergencies.
Essential Gear
1. Paddle: Choose a paddle that matches your height and the type of paddling you plan to do. Kayak paddles are typically double-bladed, while canoe paddles are single-bladed.
2. Life Jacket: As mentioned, a life jacket is non-negotiable. Ensure it is U.S. Coast Guard approved and fits snugly.
3. Waterproof Bags: Protect your belongings with waterproof bags or containers. This is especially important for items like phones, cameras, and food.
4. Proper Clothing: Dress for the water temperature, not just the air temperature. Wear moisture-wicking, quick-drying clothing, and consider a wetsuit or drysuit in colder waters.
5. Safety Equipment: Carry a whistle or a signaling device, a throw rope, and a first aid kit.
6. Footwear: Wear water shoes or sandals with good traction to protect your feet and provide stability when getting in and out of the boat.
7. Sun/Insect Protection: Apply waterproof sunscreen, wear a wide-brimmed hat, and use sunglasses with UV protection to guard against sunburn and glare. Don’t forget the bug spray!
Conclusion
Kayaking and canoeing are more than just enjoyable pastimes; they are powerful activities for improving physical fitness and mental well-being. By prioritizing safety and equipping yourself with the right gear, you can fully embrace the joys of paddling. So, grab your paddle, gear up, and head to the nearest waterway to experience the myriad benefits these activities have to offer. See you on the water!
MICHAEL MARTIN JR. IS A WORLD RECORD HOLDING POWERLIFTER AND AUTHOR OF “REAL QUESTIONS UNREAL RESULTS: Rants, Insights, and Lessons Learned from an Overeducated Underachiever, Chronic Procrastinator, Retired Military Veteran, Cowboy, and World Champion Powerlifter.”
