If you are looking for an activity that is fun and good for health, kayaking is the activity you should be doing. It is low-impact exercise, so people of all ages can enjoy it. Whether you’re an expert kayaker or a beginner, kayaking will provide benefits to your body, mind, and spirit. It’s great for weight loss and muscle toning. Plus, it can help relieve stress and improve your mood.

Kayaking is a great exercise for your upper body. You can work on your paddling technique to get a good workout for your core muscles. Plus, kayaking is a great way to build lean muscle mass in your chest and arms. If you have proper form, you can get a good workout and reap all the health benefits of kayaking! Not convinced? Read our blog to find out how kayaking can help you reap the rewards of this activity.


Kayaking is a great way to have fun, exercise, and explore the great outdoors. It involves the use of a kayak, a small, narrow watercraft propelled by a double-bladed paddle. When kayaking, the driver is supposed to navigate through the waterways by sitting face-forward and marching ahead. A good kayaking experience should be full of adventure and excitement. It's a great way to spend time with friends and family and provides an excellent aerobic workout. Besides, kayaking is also good for your overall health as it helps you improve your balance, coordination, strength, and flexibility. Furthermore, it is environmentally friendly and easy to learn, so you can start enjoying it right away!

Is Kayaking A Good Exercise?

Kayaking is a low-impact activity that can improve health and fitness. It can work muscles in the arms, legs and core, making it great for cardiovascular health. Kayaking is also a fun form of exercise that can be done outdoors or at home. This activity can help increase endurance, coordination, and balance. Kayaking can also have psychological benefits, like reducing stress and improving mood. Overall, kayaking is a good form of exercise that provides many benefits to both body and mind.

Down the River
Kayaking is an entire body workout!

What Are The Benefits Of Kayaking?

Kayaking is a great activity for physical health and benefits of kayaking include improved cardiovascular health, strength training, balance and coordination. Kayaking can also help improve body image and self-esteem by providing a low-impact exercise option. Additionally, kayaking offers a fun and engaging way to get outdoor exercise and has become a popular activity among many people. This activity provides many benefits for both the body and mind.

Stress Relief

Kayaking can be a popular activity for stress relief. Kayaking allows an individual to enter a meditative state as they glide through the water; Rowing repetitively in kayaking can help take an individual into a meditative state which can help reduce anxiety, depression, and improve focus. Additionally, spending time in nature through kayaking has been connected to reducing stress levels and alleviating symptoms of medical conditions. Studies have shown that being in and around water can help lower stress levels. Whether paddling down a river or kayaking along the ocean, kayaking provides a rewarding activity for those looking for ways to reduce stress in their lives.

Full-Body Workout

Kayaking is a great full-body workout that can help you burn calories and build muscle. It works on your core, back, chest, shoulders, abs, biceps, triceps, grip, and forearms. The low-impact exercise can build strength, enhance flexibility and aerobic fitness. To get the most out of kayaking, one can use a kayaking workout plan that includes shoulder rotation exercises and warm-up sessions.

In addition to working your muscles efficiently and effectively, kayaking training can also help you maintain good form and improve your muscular strength and endurance. Whether you kayak recreationally or as part of a fitness routine, Kayaking is a great way to workout your body from head to toe in just one activity.

Low-Impact Exercise

Kayaking is a low-impact exercise that is gentle on the joints, making it suitable for people with arthritis or those at risk of injury. Low-impact activities come with the additional advantage of less recovery time post-workout, making them ideal for people who have difficulty recovering from physical activity rapidly. Kayaking also combines cardiovascular activity with low-impact strength training for an all-around excellent workout. In addition to its benefits for health and fitness, kayaking has been shown to promote cognitive health in older adults.

An activity to move towards the healthy lifestyle!

Weight Loss

Kayaking is a low-impact exercise that can help with weight loss. Kayaking burns between 300-400 calories per hour, making it an effective exercise for caloric deficit. To achieve sustainable weight loss, kayaking must be paired with a sensible diet and regular exercise routine. The best way to achieve this is by tracking calories and exercise regularly. Whether you paddle for exercise or recreation, enjoy kayaking for weight loss benefits or both, making it a priority in your daily routine is essential for long-term success. People who gain enjoyment from kayaking are more likely to stick to it, making it a great activity for weight loss.

Cardiovascular Health

Kayaking is an aerobic activity, meaning it helps improve and develop your cardiovascular system, promoting a healthy heart. Regular kayaking can lead to increased heart rate and strength in your arms, back, and core. This activity also provides an excellent form of exercise that offers a variety of health benefits. Kayaking can help improve cardio performance and can result in burning calories and strengthening the muscles in your body.

Upper Body Strength

Kayaking requires strength in the upper body and can be a challenging activity. However, paddling a kayak requires paddling with resistance of the water. This requires the paddler to lift and dip the paddle with force against the water’s resistance. This full-body workout focuses on the muscles in the back, shoulders, chest, and arms of kayakers. Besides, kayaking offers several health benefits such as lower-impact exercise for those who are unable to run or workout regularly. It works the biceps and triceps with the pull-and-push of paddling a kayak. Overall, kayaking is an effective way to build strength and exercise the upper body.

Increases Physical Strength and Endurance

Kayaking provides a workout that activates both muscular strength and endurance, helping to maintain efficiency while in the water. One of the benefits of kayaking is that it can be done anywhere, from lakes to rivers to oceans, so it is easy to incorporate into a fitness routine regardless of where you live or work. Along with increasing endurance, kayaking also builds upper body strength, as evidenced by a study of Olympic kayakers who showed larger upper body girths. To maximize the cardio benefits of kayaking, paddlers should aim to keep their heart rate within its target range for at over 20-60 minutes. This will help ensure that they are working hard enough to benefit from the exercise but not overstressing their bodies. All in all, kayaking is an exercise that can be done almost anywhere and offers multiple benefits for both health and fitness.

Increased Flexibility and Range of Motion

Kayaking involves using your upper body muscles to paddle and steer, which helps improve overall flexibility and range of motion. Kayaking also involves physical activity, which can lead to improved body image and self-esteem, which can help enhance flexibility. Training exercises for kayaking can help improve flexibility and range of motion by going slowly at first and increasing the repetitions over time. Kayaking is a low-impact activity which reduces the risk of wear and tear on joints and tissues.

Activity to strengthen the core muscles!

Canoeing and kayaking can provide aerobic exercise that helps increase overall range of motion. These activities are great ways to stay active and fit, while having fun outdoors. Overall, kayaking can offer various benefits, including increased flexibility, physical activity, and improved body image.

How Many Calories Does Kayaking Burn?

- Kayaking can burn up to 500 calories per hour, however this varies depending on body weight and environmental conditions. A 125-pound paddler may burn roughly 283 calories per hour or 150 calories in around half an hour. A 130-lbs person will burn as many as 300 calories per hour. Paddling harder and for longer will simply burn more calories.

- Kayaking is a great way to stay active and burn calories, whether you're paddling leisurely or paddling harder and longer. The calories burned while kayaking can contribute to weight loss goals if done consistently. However, paddling harder and for longer should only be done by those with the proper experience and training.

- Kayaking is also a great way to stay healthy and enjoy the water, which can help with mental health benefits of activity, such as lowering stress levels. Kayaking can be a fun activity that provides physical activity and mental benefits in equal measure.

Does Kayaking Burn Belly Fat and Build Abs?

Kayaking can help burn belly fat and build abs. The rotational movements involved in paddling can contract your abdominal and oblique muscles, which can help improve body balance and strengthen the core. This activity also helps to workout your legs, hips, and thighs, which can contribute to a greater overall body fitness.

Kayaking can be beneficial for weight loss and toning the body. Kayaking is an effective way to burn calories because of its cardio-like activity and the calories burned while paddling are similar to those burned by running or biking. Additionally, kayaking is low-impact and can help reduce cellulite on the skin. Therefore, it can be a good form of exercise for people who want to lose weight but don’t have time for intense cardio workouts.

Is Kayaking Good Exercise For Back Pain?

Kayaking can provide both a cardiovascular workout and strength training benefits, making it an ideal activity for back pain relief. Kayaking requires torso twisting, which helps relieve back pain by increasing blood flow to the lower body and improving overall core strength and flexibility. Additionally, kayaking offers a low-impact way to get physical activity, which can help reduce chronic back pain symptoms such as fatigue and muscle soreness. However, before indulging in kayaking as a form of back pain relief, you should check with your doctor regarding your health condition and any potential risks or benefits of the activity. Also, be aware of your body’s limits and limitations when engaging in kayaking activities.

A fantastic country. This is an amazing location where the river is cutting the mountain in two and leave a beautiful and peaceful place for us to relax.
Proper paddling technique is a must!

Safety Tips For Kayaking

- Make sure to wear a personal floatation device and helmet

- When paddling, always stay alert, watch for hazards in the water, and be aware of your surroundings.

- Avoid paddling during times of high winds and waves, as they can create dangerous situations.

- Ensure that you are properly trained and certified before embarking on any kayaking activity.

- Seek local knowledge if paddling in a location for the first time. This will ensure that you are safe and able to take in the scenery of the area.

- Take a first aid course if necessary. This will help you learn how to respond to any emergencies that may arise while paddling.

- Check weather conditions prior to paddling. Being aware of the weather conditions will help you paddle safely and avoid dangerous situations.

- Always tell someone about your plans before paddling. This will prevent those with other plans from changing them at the last minute, potentially jeopardizing their safety.

Wear a Life Jacket!

Wearing a life jacket is mandatory when kayaking, whether you are an experienced paddler or new to the activity. It is essential for safety and comfort, especially if you are new to kayaking. When selecting a life jacket, make sure to select one that is approved by the Coast Guard and fits correctly. Additionally, it is a good idea to bring along a friend or family member when kayaking and stay hydrated. Safety should always be a priority while paddling lakes and rivers, so be sure to follow all safety tips and wear your life jacket at all times.

Check the Weather Conditions

It's essential to check the weather forecast before heading out on a kayaking trip. Check for hazards like rocks, reeds, currents, and low bridges in the area to be kayaked. It's also important to stay calm and patient when paddling out on the water. Take some food and water with you for the duration of your kayaking trip and make sure to have a first-aid kit handy in case of an emergency. Having a friend along can also be helpful for safety reasons.

Learn the Basics of Kayaking

Safety is of the utmost importance when kayaking. It's essential to wear a PFD when kayaking to prevent you from drowning. There are many different types of PFDs, from life jackets to full body suits. Always check the weather before heading out and pack enough water for every two hours of kayaking. Remember to stay alert and look around while kayaking, as you may encounter wildlife or other recreational activities. Additionally, it's a good idea to let someone know where you're going and when you plan to return. By taking these safety precautions, you can have an enjoyable and safe kayaking experience

Know Your Limits

Kayaking can be a great way to exercise and enjoy the outdoors. However, it can be physically demanding if you push yourself too hard. Paddling against the current of the river can take longer than expected and can be physically challenging. So, it is important to be patient and take regular breaks while paddling. Safety always comes first when kayaking, so make sure to wear a life jacket and a helmet to protect yourself.

Drake Bay Kayak
There are numerous health benefits of kayaking. 

However, safety doesn’t end there; it also requires staying aware of the weather conditions and the environment in which you kayak. For example, if the river is running high or fast, it may not be safe to kayak in that area. Also, if there are rocks or other obstacles along the riverbed that could pose a danger, avoid those areas. Finally, if you are feeling unsafe or uncomfortable while kayaking, do not hesitate to call for help from a nearby paddleboarder or life jacket operator.

Know How to Get Back in Your Kayak

If you're a beginner, stay in calm water and go with a friend or family member. If something goes wrong, stay calm and float until you can find help.

When paddling against the current, paddle in a straight line instead of back-and-forth. Practice self-rescue techniques before venturing out onto the water. Know how to get back in your kayak if you fall out or capsize. It's always good to practice these techniques before taking your kayaking adventures seriously. Overall, safety is of the utmost importance when kayaking, so make sure to practice good safety practices and stay safe out on the water.

How Does Kayaking Improve Health?

Kayaking is a low-impact cardio workout that provides an excellent full-body workout that combines cardiovascular activity with low-impact strength training. Kayaking is also a great way to get in touch with nature and can be a great stress reliever. Kayaking around the water can help lower stress levels and lead to a meditative state, which can help improve focus, reduce anxiety, alleviate depression, and improve memory. Kayaking can also help with physical health by improving muscle strength, coordination, and endurance. This activity can also help improve overall mental health by increasing positive emotions and moods. Kayaking is a fun way to get exercise and improve your mental health, making it an ideal activity for everyone.

Frequently Asked Questions

What are the physical benefits of kayaking?

Kayaking helps to strengthen muscles and burn calories, improving cardiovascular health and endurance. It also provides stress relief as paddling away on the water can be very therapeutic. With regular kayaking, you can expect to see an increase in muscle tone and improved fitness levels.

Canoeing on Dordogne River, France
A great workout with a lot of fun. 

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