5 water workouts for summer fun and fitness
Dive in and reap the many benefits of taking your workout to the water. Try these 5 ways to change up your exercise routine and have fun along the way.
Whether you’re a thrill-seeker or prefer your activities a little more chilled, workouts on the water offer something for everyone, particularly in the scorching heat of summer.
From skimboarding to water aerobics, stand-up paddleboarding to canoeing, the options are endless. Just remember to be sunsmart!
Water workouts are good for us
And, good news, research has found that being on (or even near) water has some serious mind-body benefits, that extend way past knocking off a few Christmas kilos.
How about lowered stress and anxiety, better overall sense of wellbeing and happiness and lower heart and breathing rate? Along with less stress on your joints and muscles.
Here are some ideas to try.
1. Stand-up paddleboarding
Whether cruising inland waterways or riding ocean waves, stand-up paddleboarding offers a full-body workout.
“Paddling works your arms, shoulders, and back, while maintaining balance on the board activates your core muscles,” says Kylianne Farrell, personal trainer and Red Paddle Co ambassador.
“The constant paddling motion also targets your legs, making it a holistic workout. On average, an hour of SUP can burn around 300-500 calories, depending on intensity.
“It’s an immersive experience that keeps you cool, fit, and mentally refreshed.”
Where can I do it: Any body of water will do.
What do I need: Stand-up paddle board and paddle.
2. Fluid running
If you’ve tried deep water running but want to take it further, fluid running may be for you.
The app-based workout was founded by US marathon runner Jennifer Conroyd for people who want to get their heart rate up without hurting their body.
“Fluid Running workouts is like having a coach in your ear along with music to keep you engaged and motivated the entire time,” Jennifer says.
“Doing interval work in combination with the resistance of the water strengthens your muscles and your cardiovascular system and there are different levels of workouts available.”
Where can I do it: Any pool deep enough so that your feet don’t touch the bottom when standing.
What do I need: The app, flotation belt and waterproof earbuds.
3. Swimming
Think swimming is boring?
You’ve probably forgotten the joy of being weightless in the water.
There are the multiple physical benefits – think improved cardiovascular health, muscle toning and enhanced flexibility – to swimming.
This low-impact way of keeping your heart strong and your mind sharp may even help you sleep better and live longer!
While the calorie burn will depend on your weight, effort level and workout time, 500 calories per hour (2092 kilojoules) is about average.
Where can I do it: Just add water.
What do I need: Along with swimmers, googles can be handy.
4. Canoeing (or kayaking)
Whether you’re gliding across a tranquil lake, weaving through mangroves teeming with life, or giving white-water rapids a go, canoeing or kayaking on our waterways has something for everyone.
Canoeing also offers a wealth of health benefits, strengthening core muscles, improving cardiovascular health and promoting balance and coordination.
Then there’s that rhythmic paddling motion which is a natural stress reliever.
Just watch for the sore arms!
Where can I do it: Any body of water.
What do I need: A canoe or kayak and appropriate paddle.
5. Bodyboarding
Not just for kids, this fun water sport can help improve cardiovascular health and muscle strength.
Toby Player, director of online and NSW-based shop Bodyboard King, says it’s simple, low-risk and a great calorie burner.
“We’re seeing a lot of older and younger women getting into it – it’s easier to learn than stand-up surfing,” Toby says.
“You’re using your legs as well as your arms so it’s great for all round fitness, and there’s the mental wellbeing aspect of being out in the ocean.”
Stick to knee-deep waves or hit the swell depending on your skill level, Toby advises.
Where can I do it: You need a beach or coastline for this activity.
What do I need: A bodyboard, fins and leash for starters.
More fitness tips:
- Try a triathlon for triple the fun – and fitness
- Fact or furphy? We reveal the truth behind common fitness myths
- 4 ways to combat muscle fatigue after exercise
- Salute the sun. Great reasons to wake up to morning exercise
Written by Liz McGrath.
