Water sports offer an exciting way to break away from traditional workouts while still targeting various muscle groups and increasing cardiovascular health. Whether you crave the thrill of adventure or prefer calming activities, there’s a water-based exercise for you.
Engaging in these sports not only brings you closer to nature but also provides varied and effective full-body workouts that stand out from everyday exercises like running. Water sports are appealing because they are affordable and accessible. Some require nothing more than a bathing suit, while others might involve equipment like a boat.
Here are the best water activities to try this summer!
Best Water Activities Key Takeaways
- Water sports provide diverse and effective full-body workouts
- Equipment needs range from minimal to extensive
- Calorie burn varies based on individual weight
1. Swimming
Swimming is incredibly accessible — all you need is a swimsuit, a body of water, and perhaps some goggles. Recognized as one of the top full-body workouts, swimming tones muscles throughout your body while raising your heart rate.
Swimming is perfect for those who need low-impact workouts.
If high-impact activities like running strain your joints, swimming is an ideal alternative. It’s especially beneficial if you’re older, recovering from an injury, or haven’t been active for a while.
Safety Tips
Swimming in open water adds another layer of fun but brings its own set of precautions. Always be aware of rip currents in the ocean and watch out for unsafe water conditions.
If you’re new to open-water swimming, it’s crucial to educate yourself on the basics of water safety to ensure an enjoyable and safe experience.
2. Kayaking
Kayaking offers a surprising full-body workout. Besides paddling, you must maintain balance, which engages your core and legs. Your upper body—biceps, triceps, upper back, and shoulders—also gets a solid workout.
It’s a fantastic way to spot wildlife, take in new sights, and explore waterways.
Kayaking is flexible: it can be a relaxing paddle or an intense workout. Enjoy the peace of nature or challenge yourself; the choice is yours.
3. Canoeing
Canoeing involves a single-sided paddle, which you move from side to side.
Unlike kayaking, which typically uses a double-sided paddle, canoeing can be more of a group activity since canoes are larger and accommodate more people. This sport works your whole body, focusing on the upper body and core.
While canoes might be a bit harder to launch and maneuver alone, an easy-access dock can make things easier.
Canoeing can be a fun and engaging way to exercise, though it might be slightly tougher for beginners than kayaking.
4. Rowing
Rowing is often compared to kayaking and canoeing, but it’s a whole different beast.
This sport demands more intensity, making it a fierce competitor in the fitness world.
You begin with bent knees and drive them straight to initiate the stroke. This movement applies force on the oars, working your quads, glutes, and thigh muscles while also engaging your biceps, deltoids, and back muscles.
Expect a unique type of soreness after a rowing session compared to other water sports.
Thanks to its wide range of motion, rowing is fantastic for building strength and cardiovascular health.
This sport does require some preparation, so make sure to read up on rowing basics before you get started.
Here’s a quick list to prepare:
- Equipment Needed: Shell, oars
- Key Muscles Worked: Quads, glutes, thighs, biceps, deltoids, back muscles
- Health Benefits: Cardiovascular fitness, full-body strength
5. Stand-Up Paddleboarding
Stand-up paddleboarding (SUP) is an engaging activity where you stand on a long board and paddle through calm waters.
It’s fantastic for improving balance and core strength while giving your abs a great workout.
SUP offers a lower-impact option for those wanting to avoid joint stress, making it a relaxing way to soak up sights and burn calories.
As you propel yourself, you’ll also work your upper body, enhancing your overall fitness without the high-intensity pace of other water sports.
Perfect for all skill levels, SUP combines the joys of fitness and nature.
6. Rafting
Rafting is an adrenaline-packed activity that doubles as a fantastic workout.
As you navigate your raft through thrilling and scenic routes, you’ll also get a robust all-around exercise. The dynamic nature keeps you on alert and provides a fun way to bond with friends since teamwork is essential.
Whether you’re tackling wild rapids or gentler streams, you’ll engage your core muscles, including your abs and obliques.
So, grab your paddle and get ready for some heart-pumping action and camaraderie!
7. Surfing
Surfing is a fantastic way to get fit while enjoying the ocean.
Even if you’re just starting out, learning the basics can be a rewarding and intense workout that’s gentle on your body. You’ll engage your core, lower body, and shoulders, all while improving your balance and cardiovascular health.
To begin, find some lessons in your area or familiarize yourself with the fundamentals and surfer etiquette before heading out.
Surfing can be more demanding than other water sports, so preparation is key before investing in a board and hitting the surf.
8. Wakeboarding
In wakeboarding, your feet get strapped to a board, and you hang on to a rope connected to a motorboat.
If you’re eager to learn some cool tricks and sharpen your balance, wakeboarding is perfect. It’s relatively simple to start, making it great for beginners. You can often rent wakeboarding equipment, and many places offer lessons to help you get going.
Do you already have a Jet Ski or Sea-Doo? You just need a wakeboard, bindings, a buoyancy device, and a rope. Wakeboarding offers a full-body workout, engaging your core, legs, and arms.
This sport provides a thrilling and unique way to enjoy the water while staying fit.
9. Kiteboarding
Kiteboarding, also known as kitesurfing, takes wakeboarding to another level by using a kite for propulsion instead of a boat.
This sport requires certain weather conditions, making it a tad more challenging due to the lack of a steady pull and the variability of wind.
- Equipment: A good setup includes a kite, bar and lines, board, and harness. Safety gear like a buoyancy aid, helmet, and wetsuit is also essential.
If you’re new, consider taking lessons or renting equipment first. This way, you can get a feel for the sport before making the investment in your own gear.
10. Water Skiing
Water skiing resembles snow skiing, but on water. Imagine being pulled behind a boat while gliding across the surface on a set of skis—that’s water skiing for you!
You can even try a one-ski version, known as slalom skiing. It’s a fantastic workout for your entire body, challenging your balance and strengthening your core, arms, and legs.
Don’t have skis? No problem – you can even go barefoot water skiing!
Accomplish a Fun, Effective Workout With Water Sports
Water sports rank among the best ways to exercise. Activities range from low-impact options like swimming to adrenaline-pumping adventures like jet skiing. Each sport offers unique fitness benefits while keeping the activities fun and engaging.
Commonly Asked Questions
What is the best technique for improving swimming speed?
To improve swimming speed, focus on perfecting your stroke technique, increasing your strength and endurance through dryland exercises, and incorporating interval training into your swim workouts.
What type of kayak is best for beginners?
A recreational kayak is usually the best choice for beginners. These kayaks are stable, easy to maneuver, and designed for calm waters like lakes and slow-moving rivers.
What are the differences between a canoe and a kayak?
The main differences are the seating position and the type of paddle used. In a canoe, paddlers kneel or sit on a bench and use a single-bladed paddle. In a kayak, paddlers sit on the bottom of the boat with legs extended and use a double-bladed paddle.
What is the proper stance for paddle boarding?
The proper stance for paddle boarding involves standing with your feet parallel and hip-width apart, knees slightly bent, and your core engaged. Your gaze should be forward, not down at your feet.
How do I get up on water skis for the first time?
To get up on water skis, start crouching with your knees bent and arms straight. As the boat begins to pull you, let the boat do the work of lifting you out of the water. Gradually stand up once you are on the surface.
