Surfing is often seen as an exciting sport for adventurous people. But is it really a good workout? Many people wonder if paddling, standing on a board, and catching waves can actually improve fitness. The answer is more interesting than you might expect.
In this article, we will explore how surfing works your body, what muscles it targets, how it compares to traditional workouts, and why it’s more than just fun in the ocean.
What Makes Surfing A Workout?
Surfing is a full-body activity. Unlike running or cycling, it does not focus on just one group of muscles. Every time you paddle out or stand up on your board, you use many parts of your body. Here’s what happens:
- Paddling: This action works your shoulders, back, and arms. You move your board through the water, often against the current.
- Popping up: When you quickly jump from lying to standing, your core, chest, and leg muscles all fire together.
- Balancing on the board: Surfing requires strong legs and a stable core to stay upright on moving water.
Not only does surfing train your muscles, but it also pushes your heart and lungs. You often paddle hard, hold your breath, and recover quickly between sets. This combination makes surfing both an aerobic and anaerobic workout.
Physical Benefits Of Surfing
Let’s look closer at the different ways surfing helps your body.
Cardiovascular Fitness
Surfing often feels like interval training. You paddle hard for a few minutes, rest, then paddle again. This pattern can improve your cardiovascular endurance. A study published in the Journal of Strength and Conditioning Research found that experienced surfers spend about 54% of their time paddling, which increases their heart rate and breath rate.
Strength And Muscle Toning
Surfing builds upper body strength from paddling, especially in the shoulders, arms, and chest. The “pop-up” motion works the chest, triceps, and core, similar to a burpee. Once standing, your legs and glutes engage to maintain balance and control the board. Over time, surfers develop a strong, toned body.
Balance And Coordination
Good balance is essential in surfing. The moving water and shifting board force your body to stabilize. This uses your core, legs, and small stabilizer muscles. As you improve, you also develop better body coordination and reaction time.
Flexibility
Surfers often need to twist, bend, and adjust their position quickly. This keeps your joints and muscles flexible, especially in the hips, shoulders, and back.
Calorie Burn
Surfing can burn a lot of calories. On average, a 70 kg (154 lb) person might burn between 250–400 calories per hour, depending on wave size and effort. More intense sessions in large waves can use even more energy.
How Surfing Compares To Other Workouts
Many people wonder if surfing is better or worse than going to the gym or running. The answer depends on your goals. Here’s a look at how surfing compares to some popular workouts:
| Workout Type | Main Muscles Used | Calories Burned (per hour, 70kg person) | Other Benefits |
|---|---|---|---|
| Surfing | Full body | 250-400 | Balance, coordination, fresh air |
| Running | Legs, core | 500-700 | Cardio health, easy to start |
| Swimming | Full body | 400-700 | Low impact, flexibility |
| Weight Training | Varies | 200-400 | Strength, muscle growth |
Surfing may burn fewer calories than running or swimming, but it gives you a full-body workout and unique benefits like balance and mental health. It’s also more fun for many people, which makes it easier to stick with.
Muscles Used In Surfing
You might not realize how many muscles you use in a surf session. Here’s a breakdown:
| Surfing Movement | Primary Muscles | Secondary Muscles |
|---|---|---|
| Paddling | Latissimus dorsi (back), deltoids (shoulders) | Biceps, triceps, chest |
| Pop-up | Pectorals, triceps, core | Glutes, quads |
| Standing/Balance | Core, quads, calves | Hamstrings, glutes, feet muscles |
A beginner might feel sore in their arms and chest after their first few sessions. With practice, your whole body adapts and becomes stronger.
Mental Health Benefits
Surfing is not just about physical exercise. Many people enjoy mental health benefits from being in the ocean. Here’s why:
- Stress reduction: Being in nature and focusing on waves helps you forget daily worries.
- Mindfulness: Surfing demands your full attention, which can calm your mind.
- Confidence: Catching your first wave feels amazing. Small wins in surfing build self-esteem.
- Social connection: Surfers often meet others in the water, creating a sense of community.
A study from the International Journal of Environmental Research and Public Health found that “blue spaces” like the ocean can reduce anxiety and improve mood.
Surfing As A Functional Workout
Unlike machines in a gym, surfing involves functional movements—actions you use in daily life. Lifting yourself up, twisting, balancing, and reacting to changes all improve your real-world strength and movement quality. This is why many trainers encourage people to add surfing or similar activities to their fitness routine.
Hidden Challenges: Why Surfing Feels So Hard
Many beginners are surprised by how tiring surfing can be. Here are two things that often catch people off guard:
- Constant paddling: You might spend more time paddling than actually riding waves. This can leave your shoulders and back very sore.
- Short bursts of intensity: Catching a wave and popping up happens quickly. If you’re not used to explosive movements, this can be exhausting.
Also, saltwater and sun can drain your energy faster than you expect. Always bring water and sunscreen, and listen to your body.
Common Beginner Mistakes
Want to avoid frustration? Watch out for these common mistakes:
- Ignoring warm-ups: Cold muscles increase your risk of injury. Spend 5–10 minutes stretching before you enter the water.
- Wrong board choice: Beginners often choose boards that are too small. A bigger, more stable board makes learning easier.
- Poor paddle technique: Splashing your arms wastes energy. Use smooth, deep strokes to move efficiently.
- Not respecting the ocean: Waves and currents can be dangerous. Learn about local conditions before you surf.
How To Get The Most From Surfing
If you want to use surfing as a workout, here are some tips:
- Start slow: Your muscles need time to adapt. Surf for 30–45 minutes at first, then build up.
- Cross-train: Add swimming, yoga, or bodyweight exercises to improve your paddling and pop-up strength.
- Rest and recover: Give your body at least one day to recover between sessions.
- Focus on technique: Good form is safer and helps you surf longer.
- Hydrate and eat well: Surfing in the sun can dehydrate you quickly. Bring water and healthy snacks.
Who Should Try Surfing?
Surfing is open to people of all ages and fitness levels. However, you should be comfortable swimming in the ocean. If you have injuries or health problems, talk to your doctor first. Many surf schools offer lessons for beginners with all kinds of backgrounds.
You don’t need to be very fit to start, but regular practice will make you stronger over time.
Is Surfing Enough As Your Only Workout?
Surfing gives you a mix of cardio, strength, and flexibility. For some people, it’s all they need. However, if you have specific goals (like building large muscles or running a marathon), you might want to combine surfing with other types of training.
For overall health, surfing is an excellent choice—especially because it keeps you motivated.
Real-life Example: A Beginner’s Progress
Let’s say you start surfing twice a week. After one month, you may notice:
- Less soreness after paddling
- Better balance, both on and off the board
- More energy and improved mood
- Tighter, more toned arms, shoulders, and legs
After six months, many people find they can surf for longer, catch more waves, and feel healthier overall. Progress might be slow at first, but consistency pays off.
What Science Says About Surfing And Fitness
Research supports the idea that surfing is a solid workout. For example, a study in the Journal of Exercise Science & Fitness found that surfers had higher aerobic fitness and stronger upper bodies compared to non-surfers. Other research shows that time in “blue spaces” can lower blood pressure and boost mental well-being.
If you want to see the science behind surfing’s benefits, check the Wikipedia page on surfing for more studies and information.
Frequently Asked Questions
Is Surfing Enough For Building Muscle?
Surfing builds lean muscle, especially in the upper body and core. If you want big muscles, add weight training. But for overall tone and strength, surfing works well.
How Often Should I Surf For Fitness?
Aim for at least 2–3 sessions a week. This gives your body time to recover while still improving strength and endurance. Start slow if you’re new.
Can Older Adults Surf For Exercise?
Yes, many people surf well into their 60s and 70s. Choose gentle waves and a stable board. Always check with your doctor before starting.
Does Surfing Help With Weight Loss?
Surfing burns calories and builds muscle, which can help with weight loss. The key is consistency and pairing it with healthy eating.
What Should I Do If I Feel Tired Quickly While Surfing?
Take breaks, drink water, and don’t push too hard. Your endurance will improve with practice. Add swimming or cardio workouts to build fitness outside the water.
Surfing is more than just a sport—it’s a complete workout that challenges your body and mind. Whether you’re looking to get stronger, improve your mood, or just have fun, surfing offers a unique way to reach your fitness goals. With patience and regular practice, you’ll enjoy all the benefits this ocean workout brings.
