ThePADDLER 96 Flexibility and balance – as we get older and or recover from injuries , we find a loss of flexibility and balance . There is plenty written about maintaining flexibility through stretching , starting gently and good warm-ups . Carve raises , squats , and other fitness exercises daily can massively improve this fitness element and are a good prevention measure to injuries , slips and falls . This element , of course , links to core strength and prevention is better than cure . Developing your skills from the outset in a craft can be a core objective in your training . For example , step back turns , and pivot turns with good foot movement on your SUP will quickly improve balance and flexibility . Similarly , practising self-rescue in a sea kayak will also help coordination , skills and balance .
TOP TIP : good practice makes permanent
Core strength – since hitting the fair age of 50 ( not out ), I have been focused on improving flexibility and core strength . My mate Olly Jay of Active 4 Seasons challenged me to hit 75 press-ups by November 2020 . That has culminated in over 30,000 press-ups . You can feel the difference . I interviewed Sir Ran Fiennes , who shared he did squats each day , and as a result , I have added 40 squats per day which , despite creaky knees from years of rugby , is helping . Of course , paddling is low impact and requires good use of core strength . It is the perfect way to improve core . Sitting in a racing kayak is all about core but equally paddling a stand-up paddleboard requires good core strength and stability .
TOP TIP : build new habits with a simple personal workout to boost core strength
Positive mental health and well-being – there is much written about digital detox and fresh air miles and the boost to positive mental health . Goal setting
and measures such as resting heartbeat , recovery times , body mass index , and weight help ensure you can see the results of your endeavours . Setting and achieving targets and goals builds self-efficacy , a core part of building well-being . Time outside , re-wilding and physical exercise releases different hormones boosting mood and well-being . Serotonin is increased through natural sunlight and is the perfect antidote to screen time which often raises anxiety . Dopamine is the brain ’ s neurotransmitter for motivation providing a sense of freedom and well-being , sometimes known as a ‘ runner ’ s high ’ – substitute paddler for a runner ! Completing at least 30 minutes of exercise provides a natural endorphin release .
TOP TIP : manage your well-being , plan to spend more time outdoors and boost your mood