Empowering Women Through Paddle Boarding
Paddle boarding for women is gaining in popularity. After hiking, paddle boarding is my absolute favorite outdoor activity. Being out on the water is so peaceful and I enjoy watching all the bugs, birds and fish doing there thing. My favorite time is first thing in the morning when it is quiet up at our lake cabin. I grab my cup of coffee and head out for some morning bliss. We have a family of swans at our lake every summer and I love to observe their morning routine of foraging and swimming. In this blog, I am mainly focusing on easier paddling on lakes and slow rivers. I have never done rapids, but may try them at some point. I encourage youto give it a try. If you are worried abouit falling, youc an start in a sitting or kneeling position.
As soon as I moved to Idaho, I found a meet-up group that did regular paddle board outings. I jumped at the chance to join, and I am so glad I did! Besides learning about an awesome spot, I discovered the joy of an electric pump. I have been using a hand pump for the past 5 years. Why didn’t I think to use it before now? I will put it down to a good warm-up for my arms, but I did buy an electric one!
The great thing about paddle boarding is you can do it several different ways to support your level of comfort. As long as you are getting outside and getting fresh air and exercise it doesn’t matter if you are hitting the rapids or taking a leisurely float. Besides being a fun and social activity, there are many health benefits to paddle boarding.
Physical Health Benefits of Paddle Boarding
1. Full-Body Workout:
Paddle boarding engages multiple muscle groups, providing a holistic full-body workout. The act of balancing on the board activates core muscles, while paddling targets the arms, shoulders, and back. Additionally, the legs are constantly working to maintain stability.
2. Cardiovascular Fitness:
Paddling at a moderate intensity gets the heart rate up, contributing to improved cardiovascular health. Whether leisurely cruising or engaging in more vigorous paddling, the cardiovascular benefits are undeniable.
3. Low-Impact Exercise:
Paddle boarding is gentle on the joints, making it an accessible activity for people of various fitness levels. The low-impact nature of SUP allows individuals to enjoy a full-body workout without putting excessive strain on their joints.
4. Improved Balance and Coordination:
Balancing on the unstable surface of a paddle board challenges and enhances proprioception, coordination, and overall balance. Over time, this can lead to improved stability both on and off the board.
5. Calorie Burning:
Paddle boarding is an effective calorie-burning activity. The combination of paddling, balancing, and engaging core muscles can help individuals burn calories and contribute to weight management.
Mental Health Benefits of Paddle Boarding
Stress Reduction:
The peaceful environment of being on the water, the sound of the paddle on the water, and the connection to nature work together to create a calming and stress-reducing experience. You don’t have to go out on a big adventure to benefit from paddle boarding. Find a lake after work and grab a cold beverage and float your worries away.
Mindfulness and Presence:
Paddle boarding encourages mindfulness as individuals focus on the present moment:staing on your board can sometimes be hard work! Being aware of your surroundings, and the rhythmic flow of paddling can be meditative. Hopefully as you paddle you will find some mental clarity and a sense of presence instead of worrying about the stress you may carry.
Connection to Nature:
Spending time on the water fosters a connection to nature. The rhythm of the waves, the feel of the breeze, and the sights and sounds of the natural environment create a sensory experience that nurtures mental well-being.
Enhanced Mood:
Engaging in physical activity releases endorphins, the body’s natural mood enhancers. Paddle boarding, can contribute to an improved mood and a positive outlook on life as you exert energy and take in the beauty of your surroundings.
Social Connection:
Paddle boarding can be a social activity, whether you’re paddling with friends, family, or joining a group. Social connections and shared experiences contribute to mental well-being. Joining a group will help you gain confidence and lend itself to pushing yourself.
Connecting with Nature Through Paddle Boarding:
There are many different places enjoy paddle boarding. Paddle boarding along coastlines offers a unique perspective of the shoreline. You can explore hidden coves, glide by beaches, and observe the beauty of the coastal landscapes. Lakes provide tranquil settings. If the lake is also used for boating, make sure to stay clear and you can use the wake as balance practice! Enjoy the stillness of freshwater, surrounded by lush greenery or mountain views.River exploration adds an element of adventure there are different wave patterns and water levels to navigate. It is very important to check the water levels and conditions so you are not surprised by how high/low the water might be.
Paddle boarding offers a chance to observe wildlife up close. From seabirds along the coast to fish swimming beneath, the experience brings you closer to the natural world. If you have room, bring some binoculars with you.
I love to see bird’s nests on my floats.
Choosing the Right Paddle Board: A Woman’s Guide
Believe it or not, there are several things to take into consideration when picking your paddle board. I like the blow-up ones so I can throw it in my car easily. It comes in a back pack style carrier, but down a driveway is about as far as I could go with with it. As I have mentioned in my other blogs, I am not a hardcore athlete, but an outdoor enthusiast for sure.
As far as they type of boards go there are different styles to choose from. there are “All-Around Boards” which are suitable for various conditions and skill levels, these types of boards offer stability and versatility. They are ideal for beginners and those looking for a well-rounded experience. There are also “touring boards” which are for longer distances, and have a sleeker shape for speed and efficiency. Below is breakdown of the types of boards to consider when you are looking to get one.
Length: Longer boards provide better glide and speed. They are more suitable for touring and covering long distances. Shorter boards offer more maneuverability casual paddling.
Width: Wider boards offer more stability, making them ideal for beginners or those practicing yoga on the water. I have yet to do more than a few sit-ups on mine! Narrower boards are better for advanced paddlers and faster speeds.
Volume and Weight Capacity: Check the volume and weight capacity of the board. Make sure it can support your weight and any additional gear you plan to bring along.
Inflatable Boards: Easier for storage and transportation, inflatable boards are often lighter and more versatile.
Hard Boards: These boards provide a traditional feel and are often more rigid. They can be heavier but offer stability and performance.
Paddles: Choose a paddle that is best for your height and paddling style. Adjustable paddles allow you to customize the length for different conditions.
Fins: Usually you don’t have a choice of fins, but if you do, consider the setup. Detachable fins are versatile and allow you to customize the setup based on conditions. Multiple fins offer better tracking, while a single fin provides more maneuverability.
Design and Aesthetics: Choose a design that resonates with you. Many paddle boards come in a variety of colors and patterns. Enjoying the aesthetics can enhance your overall experience.
Try Before You Buy: If possible, rent or borrow different types of paddle boards to get a feel for what suits you best. Trying different boards can help you understand your preferences and comfort level. Check out some paddle board demos or events hosted by local shops. This will give you an opportunity to test different boards and ask questions before making a purchase.
10 Techniques for Beginners:
Practice is key as you develop your paddle board skills. Start in calm and flat water and gradually progressing to more challenging environments as your skill improves. Here are some fundamental paddle board techniques to get you started:
- Balancing on the Board: Start by kneeling in the center of the board with your hands resting on your thighs. I can’t kneel all the way down so don’t worry if you can’t either! Find your balance and get comfortable on your knees before attempting to stand. If this feels ike to much to start, just sit down and paddle around. This is all about having fun and getting outside!
- Standing Up: When ready to stand, put your hands on the board in front of you and slowly move one foot at a time to a standing position. Keep your feet parallel and about hip-width apart.
- Keeping a Stable Stance: Place your feet so they are centered on the board and parallel to each other. Distribute your weight evenly between both feet. Keep your knees slightly bent to balance any movement in the water.
- Paddle Grip: Hold the paddle with one hand on the top handle and the other hand on the shaft. Your grip should be shoulder-width apart. The angle of the blade should be facing away from you.
- Paddle Stroke Technique: Reach forward with the paddle and fully submerge the blade in the water. Then you will pull it toward the back of the board. Keep your abs engaged for balance and strength. Alternate strokes on each side to maintain a straight course.
- Turning: To turn left, paddle more on the right side, and vice versa. For a quicker turn, use a sweeping motion with the paddle at the back of the board on the side opposite to the direction you want to turn.
- Bracing: Learn to brace yourself on the paddle to keep your balance, especially in unsteady water. Place the paddle horizontally across the board and use it as support.
- Fall and Remount: Falling is a natural part of learning. Make sure you put your phone in a waterproof case if you bring it with you! If you lose balance, fall away from the board so you don’t hit it and get hurt. To get back up, position yourself at the tail of the board, grab the handle, and kick your legs to propel yourself onto the board. Try practicing this close to shore in case you can’t get back on. It has happened to me only because I was laughing so much.
- Awareness of Surroundings: Be aware of your surroundings, including other paddlers, boats, and potential hazards in the water. Frequently scan the area to ensure a safe and enjoyable paddle.
- Taking Breaks and Resting: Listen to your body and take breaks when needed. Resting on the board, sitting, or even lying down can help conserve energy and enhance your overall experience. This is a great time to have a cold beverage.
Essential Items:
Always bring a life jacket out on the water with you. If you don’t want to wear it the whole time, at least have it strapped onto your board. Make sure to bring water and sun protection. Having a whistle on your jacket is a good idea in case of emergency. I recommend some strap-on waterproof sandals as well. Put everything in a waterproof bag and you can tuck it in under the bungee cords on your board. Make sure to pack everything out with you to keep nature looking beautiful. Get a car connected air pump for blowing up your board! It is worth every penny!
I hope this blog inspired you to try paddle boarding. It is such a fun way to get outdoors and get some exercise. You can go with friends or alone, but make sure you tell some one where you are going. My goal is attend the witches paddle at some point and I will post a picture when I do!
I would love to hear about a cool sighting while out or a paddle boarding experience you have had OR if you are willing, share a cool spot you know about!
Here is a little transparency. This article contains affiliate links which means I may get a small commission if you purchase something from my links at no extra cost to you. It helps support my blog!*