When thinking of high-energy sports, surfing may not always be the first thing that comes to mind. Yet, over 35 million people worldwide now is surfing a good workout, and a scroll through social media shows the sport is riding a wave of popularity. But how effective is surfing as a workout, and what does the latest research tell us?
Surfing and Calorie Burn
Multiple studies highlight that surfing is more than just a relaxing day on the water. According to research published in the Journal of Strength and Conditioning Research, an average one-hour surf session can burn anywhere from 200 to 500 calories, depending on ocean conditions and skill levels. Paddling, which makes up most of a surfing session, is a solid cardiovascular activity that keeps your heart rate elevated.
Full-Body Strength and Endurance
Surfing requires strong paddling, explosive movements for take-off, and balance while riding each wave. This combination activates major muscle groups including your shoulders, chest, arms, back, and core. Data from sports science labs show that consistent surfers often have greater upper body and core strength compared to non-surfers. Additionally, popping up from prone to standing positions provides a plyometric workout similar to burpees, a staple exercise in many fitness routines.
Flexibility and Balance
One overlooked benefit of surfing involves balance and flexibility. Research using force plates and balance tests demonstrates that regular surfers typically score higher in balance and coordination than the general population. The dynamic environment of waves means your stabilizing muscles are constantly engaged, which over time improves flexibility and agility.
Mental Health Perks
Physical benefits aside, surfing can also help reduce stress and improve mood. A 2020 study found that individuals who surfed regularly reported lower anxiety levels and better overall mental health. This may be due to the meditative quality of focusing on the rhythm of the waves and the natural environment, along with the endorphin boost from regular exercise.
The Final Verdict
When reviewing the data, surfing stands out as a great all-around workout. It delivers a challenging blend of cardio, strength, balance, and flexibility with the added bonus of mental health benefits. For those looking to add some adventure to their fitness routine while knowing they’re getting a serious total-body workout by Kalon, science suggests surfing is definitely worth paddling into.