Canoeing and kayaking - health benefits

Both canoeing and kayaking involve paddling a small craft through water. They are low-impact activities that can improve your aerobic fitness, strength and flexibility. You can take them up as a hobby, a competitive sport or simply a fun activity on holiday, and you can paddle on rivers, lakes and the sea.

The difference between a canoe and a kayak#

The words “canoe” and “kayak” are often used interchangeably, but there are a few basic differences:

• Canoe – an open vessel. The paddler sits or kneels inside and uses a single-bladed paddle to push the craft through the water.
• Kayak – an enclosed vessel. The paddler sits inside with legs extended and uses a double-bladed paddle.

There are exceptions: some canoes can be enclosed and some kayaks can be open, depending on their intended use. In most cases the craft is adapted or designed to suit the demands of its environment.

Types of paddling#

There are many forms of canoeing and kayaking, including:

• Flatwater recreation – what most people picture when they think of paddling: a gentle paddle down a calm river, sightseeing in calm ocean waters, or exploring an inland lake system.
• Sea kayaking – paddling on the sea, an increasingly popular water sport. This discipline requires a high level of skill and fitness.
• Racing – including sprint, ocean and marathon racing. A marathon is a lengthy race, for example down a long river.
• Slalom – paddlers race against the clock down a white-water course, steering around obstacles such as poles suspended over the course. Athletes manage a long (around 4.5 metre), light (around 11 kilogram), very unstable composite craft down water ranging from flatwater up to grade 4 rapids.

Other disciplines include sailing, surf kayaking, canoe polo, freestyle and wildwater.

Health benefits#

Canoeing and kayaking are low-impact activities that can improve your aerobic fitness, strength and flexibility. Specific benefits include:

• improved cardiovascular fitness
• increased muscle strength, particularly in the back, arms, shoulders and chest from moving the paddle
• increased torso and leg strength, as the power to move a canoe or kayak comes mainly from rotating the torso and applying pressure with your legs
• reduced risk of wear-and-tear on the joints, since paddling is low impact

Paddling can also be peaceful and meditative, or exhilarating, depending on where and how you do it, and it is a great way to enjoy waterways.

Tips for beginners#

• Join a club – the best way to learn is to join a local canoeing or kayaking club. While you can learn a lot through reading, lessons will improve your technique, reduce your risk of injury and make you more aware of safety issues on the water.
• Be a competent swimmer – paddling involves the occasional tip into the water, so make sure you can swim well, and brush up on your technique if needed.
• Try before you buy – paddling can be an expensive pastime, so consider borrowing or hiring equipment at first until you are sure you enjoy it enough to pay for a full kit.

Equipment#

The exact requirements of a full kit vary with the type of paddling you plan to do and the demands of the waterway, but a basic kit should include:

• a canoe or kayak
• an appropriate paddle
• a personal flotation device (PFD), such as a life vest or jacket
• a helmet (mandatory in many waters)
• a wetsuit and wetsuit booties
• appropriate clothing
• a spray deck, a cover that helps keep water out of the craft

Items to take with you when you paddle include:

• a mobile telephone inside a waterproof container
• a first aid kit
• a repair kit
• drinkable water
• a small pack of high-energy foods
• dry clothes in a waterproof bag

Extra equipment for sea kayaking#

The risks of sea kayaking call for extra safety equipment. In addition to the basic kit above, a sea kayaker would also need:

• distress signal devices such as orange smoke sticks, red flares, a parachute distress rocket or dye markers
• a marine radio
• a waterproof torch that floats
• a bilge pump and bailing device
• a compass
• a spare paddle

Health and safety suggestions#

• Learn how to paddle from experienced teachers; contact your local club.
• Know how to use your first aid kit, and take a first aid course if necessary.
• Make sure your preparation and skills are adequate for the planned activity.
• Be visible to other craft – put reflective tape or fluorescent paint on your helmet, life jacket and craft.
• Always wear your personal flotation device and helmet.
• Learn about potential hazards in the waterway. Seek local knowledge if paddling somewhere for the first time, and consider air and water temperature, currents, tides and wave action.
• Check weather conditions before you paddle.
• Don’t paddle alone. Always tell someone your plans, including where you intend to paddle and when you expect to be back.
• Dress for the conditions.
• Apply SPF 30+ sunscreen (or higher) to all exposed skin.
• Avoid dehydration by taking plenty of water to drink.
• Keep your equipment in good repair.

Key points#

• Canoeing and kayaking are low-impact activities that improve aerobic fitness, strength and flexibility.
• A canoe is usually open and uses a single-bladed paddle; a kayak is usually enclosed and uses a double-bladed paddle.
• The best way to learn is to join a local club and take lessons.
• Always wear a personal flotation device and helmet, check the weather, and never paddle alone.
• Sea kayaking requires extra safety equipment because of its higher risks.

Where to get help#