When I started surfing, I did it just for fun. Never would I have imagined the impact it’ll have on my body. Growing up, I was always an active kid but nothing compared to the workout I experienced on my surfboard.
From the moment I paddled out, I could feel the waves pushing and pulling against me, making me use the muscles I didn’t even know I had. Over time, I began to notice some significant changes in my body.
My core strength improved, my balance and coordination were sharper, and my endurance increased. I spent hours outside in the sun, which improved my mental health.
If you’re wondering how surfing can change your body, you’re in for a treat. Whether you’re a seasoned surfer or just getting started, understanding these changes can help you appreciate the sport even more.
How does surfing change your cardiovascular health?
As someone who has been surfing for years, I can attest that it can make a remarkable difference. When you’re out in the water, your body is constantly in motion, and your heart rate is elevated. This cardiovascular workout is excellent for improving your overall health and well-being.
Surfing is a form of aerobic exercise that helps to strengthen your heart and lungs. Increased aerobic activity can improve cardiovascular fitness and reduce your risk of heart disease and stroke risk.
One of the most significant benefits of improved cardiovascular fitness is the ability to perform daily activities more efficiently. Good cardiovascular health gives you more stamina and energy to tackle everyday tasks like climbing stairs or walking long distances.
Another benefit is that it can help you to manage stress. When you’re out in the water, you’re surrounded by nature, and the sound of the waves can be very calming. Combining physical activity and relaxation can help reduce stress and anxiety, improving overall mental health.
How does surfing affect your muscles?
Surfing is legitimately a full-body workout that can significantly benefit your muscles. When you paddle out to the waves and catch them, your upper body, lower body, and core all get a workout. In this section, I will explain the muscular benefits of surfing and how it can impact your body.
In addition to increasing your overall strength and endurance, surfing can have other muscular benefits. Surfing can improve your overall coordination and balance by engaging multiple muscle groups simultaneously. This can be particularly beneficial for older adults, who may be at risk for falls due to decreased balance and coordination.
A. Core Muscles
Your core muscles include your abdominals, obliques, and lower back muscles. This muscle group helps you maintain balance and control while surfing, which is crucial for catching waves and avoiding wipeouts.
This can translate to other activities, such as yoga or Pilates, where core strength is essential.
B. Upper Body Muscles
When paddling out to catch a wave, your chest, back, and shoulder muscles are all used. Moreover, paddling requires a lot of strength and endurance in these muscles, which can help improve your overall upper-body strength.
Additionally, you’ll use your arms to maintain balance and control when riding a wave. This requires constantly engaging your biceps, triceps, and forearm muscles.
Regularly engaging these muscle groups can increase strength and endurance. This can translate to other activities, such as swimming or kayaking, where upper body strength is also essential.
C. Lower Body Muscles
Your quadriceps, hamstrings, and gluteal muscles are used when paddling out. When you’re riding a wave, you’re constantly shifting your weight, which requires the engagement of your leg muscles to maintain balance and control.
Regularly engaging your quadriceps, hamstrings, and gluteal muscles can increase your lower body strength and endurance. This can translate to activities like running or cycling, where lower body strength is also essential.
D. Tackling Muscle Imbalance
Surfing can cause muscular imbalances because it requires the use of specific muscle groups in a repetitive manner. This can lead to overuse and imbalances in the muscles.
In surfing, the upper body muscles, such as the chest, shoulders, and back, paddle and maneuver the board. The lower body muscles, such as the legs and core, maintain balance and stability on the board.
Over time, this can lead to imbalances in these muscle groups, with some becoming stronger and more developed. To prevent this issue, surfers must engage in a well-rounded exercise program targeting all muscle groups, including those not directly used in surfing.
Stretching and foam rolling can also help maintain muscle balance and reduce stiffness and soreness after surfing.
Does surfing improve flexibility?
Surfing involves a lot of twisting, bending, and extending, which can help increase the range of motion in your joints and improve overall flexibility. It also stretches and strengthens the muscles in your shoulders, back, and arms, which can help reduce the risk of injury.
In addition to preventing injury, increased flexibility can improve your water performance. With a better range of motion, you can perform advanced maneuvers and maintain proper form for longer. For example, twisting your torso more efficiently can help you generate more power and speed when turning your board.
Another HUGE benefit is for intermediate surfers who have just transitioned from their beginner status. Increased flexibility helps with muscle soreness and stiffness. When your muscles are more flexible, they can better absorb shock and stress. The improved blood flow and circulation reduce inflammation and promote faster recovery.
It’s important to note that while surfing can be an effective way to improve flexibility, it’s essential to incorporate other stretching and flexibility exercises into your routine.
Yoga and other extension forms can help you achieve a more excellent range of motion and improve overall flexibility. Stretching properly before and after surfing is essential to prevent injury and promote recovery.
How can surfing help with balance and coordination?
As a beginner, I remember struggling to stay on the board and balance. But as you keep practicing, you’ll notice an improvement in your balance and coordination in the water and daily life.
Surfing requires you to deal with the unpredictable movements of the waves without leaving the surfboard. And to stay on, you need to engage your core muscles, improving your overall balance.
Additionally, the movements required to paddle and stand up on the board require coordination between your upper and lower body.
Surfing also improves proprioception, which is your body’s ability to sense its position in space. When surfing, your body constantly adjusts and adapts to the movements of the board and the water. This helps to improve your spatial awareness and overall coordination.
Improved balance and coordination can have numerous benefits in your everyday life. For example, it can help reduce your risk of falls and injuries, especially as you age. It can also improve your athletic performance, whether playing sports or working out at the gym.
In addition to the physical benefits, improved balance and coordination can also have mental benefits. It requires focus and concentration to stay balanced on a surfboard, which can help to clear your mind and reduce stress.
Does surfing have mental health benefits too?
As someone who has been surfing for several years now, I can attest to the incredible mental health benefits of the sport. Not only does surfing provide a sense of freedom and escape from everyday stressors, but it can also improve overall mental well-being.
Here are 9 ways in which surfing can benefit your mental health:
1. Stress relief
Surfing is a great way to alleviate stress and anxiety. The extreme sport is very efficient at releasing endorphins, which can help to reduce stress levels. Additionally, the repetitive nature of surfing can also be meditative – allowing surfers to focus on the present moment.
2. Improved mood
It can elevate mood and increase happiness and joy. The rush of catching a wave and the sense of accomplishment that comes with mastering a new skill can boost self-confidence and self-esteem.
3. Increased mindfulness
Being in the ocean, with the waves, sights, sounds, and sensations can help bring about a state of mindfulness. This can improve overall mental clarity and decrease feelings of overwhelm.
4. Connection to nature
Being in nature has been shown to impact mental health positively. Surfing provides an opportunity to connect with the natural world and experience the beauty and power of the ocean.
5. Improved resilience
By regularly surfing, you can develop strength and the ability to cope with stressors more effectively. This can translate to improved mental health in daily life.
7. Better sleep
Who doesn’t love a good night’s sleep?
Regular exercise, such as surfing, has been shown to improve sleep quality. Improved sleep can lead to improved mental health outcomes, including reduced symptoms of depression and anxiety.
8. Enhanced social support
Surfing can also provide community and social support. Connecting with other surfers and sharing the experience of riding waves can lead to increased feelings of belonging and connectedness.
9. Increased self-awareness
It requires much self-awareness and the ability to read one’s physical and mental state.
Expert QnA
Q. Do I need to be in good shape to start surfing?
While it’s not necessary to be in perfect shape, having some fitness level can make learning and enjoying surfing easier. You’ll be using your whole body, so having some strength and endurance is helpful. Nonetheless, surfing is a great workout to help you get in shape.
Q. Is surfing bad for your joints?
Like any physical activity, surfing can strain your joints, especially your shoulders and knees. However, it’s not inherently bad for your joints. With proper technique and conditioning, you can minimize the risk of injury.
Warming up before surfing, using good form, and doing exercises to strengthen your joints can help prevent joint pain or injury.
Q. Is surfing better than going to the gym?
Surfing can effectively work your muscles, but it’s not necessarily better than going to the gym. Surfing is a full-body workout primarily targeting the upper body, the core, and the lower body. However, a gym can offer a more targeted and controlled workout.
You can isolate and work specific muscle groups using weights or resistance machines. This can help to build strength and muscle mass more efficiently than surfing alone.
The gym also provides various equipment and training methods, including cardio machines, free weights, and group fitness classes, to help you achieve various fitness goals.
Q. Can surfing help me lose weight?
Surfing can be a great way to burn calories and lose weight, especially if you’re consistent and make it a regular part of your routine. However, remember that your diet and other lifestyle factors contribute to weight loss.
Q. How many times a week should you go surfing?
The frequency you go surfing depends on various factors, such as your fitness level, experience, goals, and other activities in your routine. However, as a general rule, surfing at least 2-3 times a week is recommended to build your skills and maintain your fitness level.
Q. Is it ever too late to start surfing?
It’s always possible to start surfing. While learning as an adult may take extra effort and patience, people of all ages can enjoy surfing and experience the physical and mental benefits. Just be sure to start with proper instruction and gradually work your way up to more challenging waves.
