17 Physical and Mental Health Benefits of Kayaking

Kayaking is a fun and low-impact sport that can improve your physical and mental health. It’s a full-body workout that strengthens your arms, upper body, and core muscles. It also brings you closer to nature and places that are impossible to reach on two feet. At the same time, it positively impacts your psychological and physical well-being.

Physical Health Benefits of Kayaking

In addition to the enjoyment of fun and adventure, along with the picturesque views offered during paddling, kayaking boasts numerous Health Benefits of Kayaking.

1. Cardiovascular Health
2. Upper-Body Strength
3. Core Strengthening
4. Muscular Endurance
5. Weight Management
6. Low-Impact Exercise
7. Leg Toning
8. Vitamin D Exposure
9. Stress Relief
10. Confidence Boost
11. Improved Sleep
12. Enhanced Memory
13. Learning Improvement
14. Cognitive Decline Prevention
15. Nature Exploration
16. Social Interaction
17. Enjoyment and Fun

1) Improves Cardiovascular Health

Cardiac exercises are important for keeping your heart healthy and improving your blood circulation. Kayaking is a type of aerobic exercise that can help you achieve these benefits. Regular kayaking can help you lose weight, lower your blood pressure, and reduce your cholesterol levels. It’s a fun and low-impact way to improve your overall health and well-being.

2) Builds Your Upper-Body Strength

Kayaking is a great way to work out your upper body without having to go to the gym or do repetitive exercises at home. It’s a full-body workout that tones your biceps, triceps, and forearms, as well as your shoulder, back, chest, and abdominal muscles.

By paddling further, faster, more frequently, or on challenging waters, you can build upper body strength without doing a single push-up! It’s a fun and low-impact way to improve your overall health and well-being.

3.  Strengthens Your Core

Kayaking is a full-body workout requiring upper and lower-body coordination. To kayak well, you need to rotate your core with each stroke so that you feel the paddle blade down to your toes. This motion, along with maintaining a proper sitting position, works your abdominal muscles, lower back, and obliques.

Strengthening your core muscles will help you balance and control your kayak. It will also improve your posture off the water, reducing the aches and pains you experience in everyday life.

4. Increases Muscular Endurance

Kayaking is a fun activity that can be enjoyed for a few hours or even a full day. As a beginner, you can start with an hour or two on the water and gradually progress to longer durations.

Studies suggest that doing low-resistance exercises two to three times per week can help improve your muscle endurance

The stronger your muscles, the longer and further you’ll be able to paddle without stopping. This means that you can enjoy kayaking for longer periods and cover more distance without feeling tired. So, keep practicing and enjoy the benefits of kayaking! 🚣‍♀️🚣‍♂️

5. Good for Weight Management

Maintaining a healthy weight is crucial for a healthy lifestyle. However, if you have a lot of weight to lose, high-impact exercises like running and HIIT might be too intense for your body.

In comparison, kayaking is a low-impact exercise that places little stress on your joints and muscles, making it suitable for all ages and physical abilities. Despite this, kayaking is still an excellent full-body workout. According to Harvard Health Publications, a 125-pound paddler can burn approximately 150 calories in 30 minutes of kayaking, while a 180-pound paddler can burn up to 210 calories 1.

Although this may seem less compared to the 453 calories a 125-pound person can burn by running for 30 minutes, kayaking is a low-impact exercise that allows you to exercise for longer periods. Moreover, kayaking is a fun activity that can be enjoyed for hours, unlike running on a treadmill.

6. It’s a Low-Impact Exercise

Kayaking is a gentle exercise that places minimal stress on your body, making it ideal for people with mobility issues. Although paddling and controlling a kayak requires the use of core, leg, and arm muscles, you don’t need to spend hours lifting weights.

If you already lead an active lifestyle, kayaking can be a perfect low-impact activity to do on your rest days. A few hours of gentle paddling won’t tire you out in the same way that cycling, running, or hiking would. 

Studies suggest that kayaking can burn up to 400 calories per hour and improve cardiovascular health, upper body strength, and core stability. Moreover, kayaking is a fun activity that can help you lose weight, reduce stress, and boost mental wellbeing 

 7. Tones Your Legs

Kayaking is not just an upper-body workout. Your legs play a crucial role in maintaining balance, and stability, and adding power to each stroke. Certain maneuvers like high and low braces require your legs to work as much as your upper body. So, if you’re new to kayaking, don’t be fooled by the appearance of a lazy sport from the waist down. 

Your legs will be working hard to keep you stable and moving forward. If you want to improve your leg strength for kayaking, you can try incorporating exercises like squats, lunges, and leg presses into your workout routine. These exercises can help build muscle and tone your legs, making them stronger and more efficient for kayaking.

8. It’s A Great Way to Get Vitamin D

Vitamin D is a vital nutrient that helps build your immune system, and grow, and develop strong bones and teeth. It can also help boost weight loss and reduce symptoms of depression. However, many people don’t get enough of this essential vitamin.

While you can get vitamin D through diet or supplements, the best way to get it is by spending time outside in the sunshine. Even if you’re kayaking on a shaded river, you’ll still be exposed to UV rays that can help you top up your vitamin D levels.

 9. Relieves Stress

Physical exercise can cause the brain to release endorphins, also known as the “happy hormone.” This is why many people feel better after a workout. Similarly, spending time in nature can help you feel relaxed and refreshed.

Kayaking is a great way to get some exercise while enjoying the outdoors and soaking up some vitamin D. It’s a fun and relaxing activity that can help relieve stress and improve your mood.

10. Boosts Your Confidence

You’re right! Exercise is a great way to combat low self-esteem. It can make us feel happy and think positively of ourselves and our abilities. Learning how to paddle a kayak is a great way to get physically fitter and stronger, while also setting yourself fresh challenges. As you improve your paddle skills and exceed your goals, you’ll feel a sense of accomplishment and confidence that can help boost your self-esteem.

If you’re interested in learning how to paddle a kayak, there are a few basic strokes you’ll need to master. These include the forward stroke, the reverse stroke, the sweep stroke, and the draw stroke. You’ll also need to learn how to grip your paddle correctly for an efficient stroke. It’s best to practice these strokes in a calm, safe environment until they become second nature. If you’re new to kayaking, it’s wise to learn the proper technique from an experienced guide or instructor.

11. Helps You Sleep Better

Kayaking can contribute to better sleep by promoting physical activity and reducing stress. The exercise involved in kayaking helps tire the body, leading to improved sleep quality. Additionally, being outdoors and engaging in a relaxing activity like kayaking can reduce stress levels, further enhancing the ability to achieve restful sleep.

12. Stimulates Memory

When you exercise regularly, it helps you sleep better and improves your focus and mood. When you’re less stressed and well-rested, your memory tends to work better.

But that’s not all. When you exercise, it helps create new blood vessels in your brain. This means you get more brain cells and they become healthier. Kayaking especially affects a part of your brain called the hippocampus, which is in charge of your memory.

So, when you paddle away in a kayak, whether you’re going easy or putting in more effort, it’s like giving your brain a boost. It helps keep your brain healthy and can even improve your memory.

13. Improves Learning

When you grow new and healthy brain cells in the hippocampus through activities like kayaking, it doesn’t just help you remember things better. It also makes learning easier. Dr. John J. Ratey says that aerobic exercise, like kayaking, makes your mind sharper, so you’re more alert, focused, and motivated.

If you usually struggle to stay awake during classes or find yourself daydreaming in meetings, trying kayaking could help. Spending a few hours a week paddling and getting your heart pumping can have a big impact on how awake and focused you feel in other parts of your life.

14. Prevents Cognitive Decline

Regular exercise not only helps your brain work better but can also lower the chances of memory problems like dementia. For instance, a study found that older adults who exercised regularly were less likely to have dementia.

So, when you go kayaking, it’s not just about feeling good now. It might also help you have a better life in the future by keeping your mind healthier.

15. Gets You Outside and Exploring Nature

It is 15 point of Health Benefits of Kayaking.Whether you’re working, studying, or relaxing indoors, you probably spend a lot of time within four walls. Even if you’re active, you might not spend more than an hour a day exercising outside.

Kayaking is an activity that can’t be done indoors or in most cities, so you have to go out into nature to do it. Luckily, spending time outdoors, like kayaking in natural settings, has mental benefits. It can make you happier and feel more connected to nature.

16. It’s A Great Way to Meet New People

In Health Benefits of Kayaking it is n’t just about solo trips. It can be super social too! It’s safer and more fun to go kayaking with friends. You can join clubs, take classes, or join local events to meet new people. Or, you can plan outings with your pals or family.

Want a teamwork challenge? Try paddling a tandem kayak! It’s a great way to work together and improve how you communicate as a team.

17. It’s Fun!

Health Benefits of Kayaking is a fun and refreshing activity that can help you learn new skills. It’s a great way to get away from the hustle and bustle of the city and enjoy nature.Health Benefits of Kayaking is also a challenging sport that can help you stay fit and healthy.

It’s a low-impact exercise that can help you build strength, endurance, balance, and coordination. In Health Benefits of Kayaking can also help you manage your weight and improve your cardiovascular health. So why not give it a try? Head down to your nearest waterway and experience the benefits of kayaking for yourself