Benefits of Stand Up Paddleboarding

Stand up paddleboarding (SUP) is one of the fastest-growing outdoor activities in the world. People love it because it’s fun, relaxing, and something almost anyone can do. But many new paddlers also wonder: Is paddleboarding a good workout? The answer is absolutely yes. SUP gives you a full-body workout without putting stress on your joints. It helps build strength, endurance, balance, and confidence—all while you enjoy the outdoors.

Why Paddleboarding Is a Great Workout

Paddleboarding uses nearly every muscle group in your body. Your legs keep you steady, your core helps you balance, and your arms and back power each stroke. Even beginners can get a strong workout without feeling overwhelmed, which makes SUP perfect for all ages and fitness levels.

Different Ways to Exercise on a Paddleboard

You can use your paddleboard for many types of workouts, each burning a different number of calories. While calorie burn varies by age, weight, and effort, here are simple and easy-to-understand examples of common SUP activities:

Paddle Board Surfing

Paddle surfing is great cross-training for traditional surfers. The bigger the waves, the harder your body works. During one hour of active paddle surfing, many people burn around 623–735 calories.

SUP Racing

SUP racing is high-intensity paddling with almost no breaks. Your heart rate stays high the entire time. In a one-hour race or a fast 5-mile paddle, paddlers may burn anywhere from 713–1,125 calories, depending on conditions and speed.

SUP Touring

SUP touring means long-distance paddling at a steady pace. It’s great for building endurance. Touring for one hour at about 3 mph typically burns around 615–708 calories.

SUP Yoga

SUP yoga takes your yoga practice to the next level. Balancing on a paddleboard activates your core and stabilizer muscles even more than yoga on land. A one-hour session usually burns around 416–540 calories.

Recreational Paddling

This is the most common type of SUP. It’s easy, peaceful, and perfect for calm water. Even at a slow pace, you can burn around 305–430 calories per hour just cruising on your NIXY board.

How SUP Compares to Other Popular Workouts

Here’s a simple look at how paddleboarding stacks up against other activities:

• Surfing: 412 calories per hour
• Biking: 483 calories per hour
• Running: 650 calories per hour
• Swimming: 840 calories per hour

More Than Just a Workout

Paddleboarding isn’t only good for your body—it’s good for your mind too. Being out on the water helps reduce stress, improve your mood, and clear your head. Whether you’re taking a slow, peaceful paddle or pushing hard for a tough workout, SUP can make you feel stronger, calmer, and more balanced.

Why Inflatable Paddleboards Make Exercising Even Easier

Inflatable SUPs are lightweight, easy to carry, and simple to store. You can take them anywhere—lakes, rivers, beaches, even vacations. With a NIXY inflatable paddleboard, your workout is always close by.

Ready to get moving and enjoy the outdoors? Explore our full selection of inflatable stand up paddleboards. Your next adventure is waiting!