We all know it is important to stay physically active. Kayaking is one of the easiest ways to combine exercise with time in nature – at whatever pace suits you. Here are five reasons why paddling is good for both body and mind.

1. Your body is made for activity in nature

Our genes are actually designed for us to spend time in nature and benefit from it in different ways – fishing, hunting, picking berries, gathering firewood and more. You do not need to push yourself through hard workouts unless you are competing. Spending time in nature at a calm, steady pace gives you fresh air and a chance to unwind, time to socialise if you paddle in a group, and the chance to learn about nature and discover new places. As a bonus you get fitter, feel more content and hopefully live a longer, happier life. (1)(3)

2. You experience nature from the water

For many people, outdoor life is a central part of their culture. In Sweden and the other Nordic countries, the Right of Public Access means you can paddle – responsibly – in archipelagos, lakes and waterways. Yet many people have never seen the landscape around them from the water, even close to home. Birdlife and the low light of a summer evening over still water become powerful, lasting memories, and many historic places were actually built to be seen from the water. (1)(2)(4)(5)

3. You lower your stress levels

Paddling without the pressure of competition is an excellent way to improve your wellbeing, and over time it can boost creativity and mental balance. Once you have learned the basics of safety, you can find calm and relaxation at your own pace – simply being on the water often adds a calmer, richer dimension to life. Paddling combines a physical challenge for the body with peace for the mind, and everyone can take part without it feeling like exercise. (1)(3)(6)

4. You get fitter and stronger

Paddling trains large muscle groups and improves both fitness and strength. Not only your arms and shoulders but also your back and stomach muscles work. For the strokes to drive the kayak forward you also push with your legs, so your glutes and legs are activated too. And you decide how hard you work – there is no need to rush if you do not want to. (1)(7)

5. You improve your balance

Kayaking is all about balance, and you improve it surprisingly quickly. Some tips for practising:

• Keep some speed rather than meeting waves while standing still.
• Practise bracing with the flat of the paddle blade on the water.
• Meet waves bow-first rather than from the side.
• If you are not carrying luggage, a water container or sandbag in the front and rear hatches makes the kayak more stable.

Start in a kayak that feels safe and stable. With a little practice – especially getting in and out – you will soon find your kayak comfortable and easy to handle. Progress at your own pace.

How to get started

You do not need much to start paddling for your health. A stable inflatable kayak is easy to store at home and take to the water by car or public transport, and a sit-on-top kayak is easy to get on and off. Always wear a life jacket. Read our guide how to choose a kayak or see all our kayaks.

References (Swedish sources)

(1) Final report of the interdisciplinary research programme "Friluftsliv i förändring, 2006–2013".
(2) The Swedish Tourism Delegation's report "Outdoor/multi-activities & ecotourism".
(3) Swedish National Institute of Public Health: "Gå ut min själ" – research overview of the health effects of outdoor activities in nature, compiled by E. Lisberg Jensen.
(4) Swedish National Board of Housing, Building and Planning: "Landskapets upplevelsevärden".
(5) County Administrative Board of Östergötland: "Friluftsliv i Östergötland".
(6) Halmstad University (School of Health and Society), S. Ekeroth: thesis "The impact of outdoor life on health".
(7) Friluftsfrämjandet: "Touring and long-distance paddling by kayak".