Your Guide to a Summer of Water Activities

Summer is a great time to mix up your workout routine and try out fun activities like paddleboarding that also happen to be a great workout!  While its always fun to try something new, we admit that it can be a little intimidating.  Follow these tips to help you gain confidence as you take on new adventurous summer sports.

Stand Up Paddleboarding

Good for: Stand up paddleboarding is a great, total body workout.  You can expect to get cardio in on your paddle, plus you’ll really be engaging your core and upper body while using your balance.


  • Begin standing in shallow water, placing your paddle on the middle of the board as you carefully climb on.
  • Come into a kneeling position in the middle of the board.  Take a couple of paddles here, and then slowly stand up when you are ready.
  • Keep a slight bend in your knee, with toes pointing straight forward.  Ensure that you’re looking at where you want to go rather than at your feet to maintain balance.
  • To paddle, place one hand on top of the paddle and the other about shoulder width down.  You want to ensure that you’re twisting through your core with each paddle, as your core is much stronger than your arms.
  • To remain efficient, ensure that you are taking long strokes with your paddle.  Once you reach your ankles, take the paddle out of the water and stroke again.



Good for: Kayaking is a good, low-impact cardio workout.  Though it may look upper body intensive, you’ll actually be gaining leg and torso strength as you paddle. They’re also really stable, and great for beginners.


  • Before starting, ensure that your footpegs are at the proper position so that your knees are bent slightly.
  • Keep your hands about shoulder width apart on the paddle, gripping it lightly and maintaining proper posture, with your shoulders relaxed.
  • Twist through your torso as you dip the paddle into the water, pressing your foot against the foot pedal on the same side.
  • Focus on keeping your arms straight, using your core and legs to generate power.  Your upper body should just be used to guide the paddle through the water, not using it for power.



Best for: Like kayaking, canoeing is a full-body workout that is also cardiovascular.


  • Sit up as straight as possible, gripping the paddle with one hand on top, and the other a foot or so down.  You want to ensure that your bottom hand is facing palm towards the canoe.
  • Twisting through your torso, reach forward as far as possible without moving from your seat.
  • When your paddle is in the water, keep it as close to the canoe as possible to help you stay in a straight line.
  • Take your paddle out of the water when it reaches your hip and restart your stroke.
  • Switch sides every few paddles.



Best for: Improving endurance and cardiovascular fitness with low-impact.  Tones and strengthens all the muscles in your body.


  • On each stroke, keep your hands flat, with your fingertips pointing straight down.
  • Pull straight back, not letting your arms cross over your body.
  • Keep your body relaxed and ensure that you are breathing properly in order to float.



Best for:  Wakeboarding is awesome for building your co-ordination and balance, and is a great workout for your legs and arms.


  • Begin in the water positioned as if you were sitting on a chair, knees between your elbows and the front of the board facing forward, the tip just sticking up over the surface of the water.
  • Allow the boat to pull all the slack out of the rope, keeping the tip of the board just out of the water and allowing the boat to pull you up.
  • Once standing, turn so that the board is positioned like a skateboard, your stronger foot in front.
  • Lean back slightly on your back foot so that the front of the board does not go under the water.



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