Sailing, wind sports and surfing are fun and sociable ways to get fit and escape from day-to-day stresses. They offer a full body workout that’s low impact and either high or low intensity, depending on what you choose or your level of expertise. They are particularly good for challenging balance and coordination, leaving you feeling invigorated after time spent on the water.
Sailing and other water sports offer a refreshing way to enjoy the outdoors, be it on a river, lake or on the sea, These sports can help all aspects of fitness. There is nothing better than being on the water to help you forget everything else and live in the moment. Sailing and other other water sports provide a sense of freedom, adventure and connection with nature and the outdoors that can lift mood and improve overall sense of happiness.
All water and wind sports will change your cardio fitness, often in unpredictable ways.
Dingy sailing, wind surfing and surfing are all great for core and upper and lower body strength
Water sports add an additional challenge to balance through the movement of the boat/board on the water.
It’s true, there are so many options to choose from. You could try, for example, sailing, wind surfing surfing, windsurfing, water skiing or paddle boarding. Even flying a kite counts and has plenty of fitness benefits. Think about convenience and practicalities and how you’d like to move, whether you want to sit down (try sailing) or stand up (try wind surfing)
Many sailing and surfing clubs have taster days which are free for you to try. They will provide you with the safety equipment and show you want to do. Small boat sailing is one of the cheapest ways to get afloat. Paddle boards and surf boards can often be borrowed, just make sure you stay safe on the water with buoyancy aids and don’t go on your own.
It can be hard to know where to start when trying to move more. Everyone begins at a different point, depending on how active they are, how easily they move, and how strong they feel.
To get started, choose the option that best matches what you usually do on an average day in each column below. Look at your daily activities, mobility, and strength to find a sensible place to begin. Then click on the ‘see results’ button to reveal where you should start.
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Perhaps you used to sail and now you like to watch it. Great, try marching on the spot, doing a few bicep curls with light weights, or sit-to-stand exercises in between races. Every bit of movement helps. Want more ideas? Try some easy chair-based exercises!
Try challenging your balance and seeing if you’re ready to get out on the water by treating yourself to a short river or sea cruise locally. This will give you a taste of the world of water and hopefully, an enjoyable day out too!
Perhaps you’re ready to try a water sport. It might be useful to start with a lesson to improve your confidence. It’s usual to feel sore or stiff the next day after trying something new. That’s completely normal and will go away after a few days. Each time you try, you’ll feel a little less stiff, so keep going!
If you’re feeling energetic, try some lessons in the sport of your choosing to make sure you are safe and confident on the water. Then, start to supplement with a few exercise sessions in the gym or at home to maintain your fitness. Start slowly and gradually, and soon it will become habit.
Start with lessons in the sport of your choice. If you’re happy, keep going, or maybe you’d like to try a different one? There are lots to choose from and lots of fun to be had. Remember that it’s common to feel sore or stiff after doing an exercise that’s new, that’s just your body adapting, and usually this disappears after a few days. Ready for you to try again!
Yes – the Disabled Sailor Association based in Hampshire and the Inclusive Paddle Boarding can offer accessible options:
The RYA is the UK’s national governing body for sailing and boating, offering world-class training, publications, and support to help people enjoy safe and rewarding experiences on the water.
BSAC is the UK’s national governing body for scuba diving and snorkelling, offering training, safety guidance, and a vibrant community for underwater adventure.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
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