Water Sports that Give You a Whole-Body Workout

If you are looking for an efficient workout that strengthens and tones your entire body all in one session, water sports can be a great place to start. Not only are they very effective for providing a whole body workout - but many of them are also low impact, therefor minimizing the potential for injury or strain of certain muscles.

Swimming

Swimming is the first water sport that typically comes to mind. You need minimal equipment and just need to find a local pool in which to swim. Of course, you can swim in lakes, rivers and oceans, but these waterways are generally better for more advanced swimmers or at least those who feel more comfortable in colder waters with currents where you may not necessarily be able to see the bottom.

You don't have to be a great swimmer to get a good workout. Know that this sport takes practice and that to develop speed you will need to focus on technique rather than faster stroke pace. Work with a coach or trainer who can watch your stroke and give you advice and instructions so you can progress faster.

Rowing

Rowing or crew is another great option. Don't mistake this activity for kayaking or canoeing, which are more upper body sports. Rowing also involves using your legs, which helps strengthen and tone your quadriceps, hamstrings and glutes - all while you are pulling with your arms and keeping your core engaged.

A nice aspect of rowing is that you don't necessarily need to live by water to do this sport. There are indoor rowing machines and even rowing gyms with classes (similar to spin classes) where you can get the same workout without having to find a lake or river. Check out your local gym for these indoor rowers or classes in your area.

You can even get a Concept 2 rowing machine for home use and get a full body workout at home. Note: Learn proper rowing technique so that your workouts are more effective and you don't cause excess and unnecessary strain.

Surfing

Surfing also involves upper and lower body muscles, since part of the time you are balancing on a surfboard and moving your legs to navigate the wave - and the other part you are paddling through strong surf with your arms. Although these are done at separate times, alternating these moves can still give you an efficient (and usually extreme) workout.

Surfing s a very challenging sport and requires a lot of core strength. Surfers need to be good swimmers and have significant core strength and balance, so many start with dry land exercises to develop strength and balance prior to entering the water.

Stand Up Paddleboarding

Stand up paddleboarding, similar to surfing, requires upper body strength for paddling and lower body strength and balance to stay standing on the SUP. Keep in mind that the rougher the water, the more unstable the surface of the board, which in turn can provide a more intense and tiring workout.

As you have probably noticed, each of these sports can help you strengthen multiple body parts simultaneously. In addition, they provide a great cardio workout as well. Plus they are low impact sports. You get the best of both worlds - a heavy duty workout without the heavy duty wear and tear on your body!