If you’ve ever watched someone ride the waves effortlessly, you’ve probably caught yourself wondering, “Is surfing actually a good workout?” The short answer is yes—is surfing a good workout isn’t just a fun activity. It’s a full-body workout that challenges your strength, endurance, balance, and mental focus. Beyond the thrill of gliding over waves, taking up surfing provides numerous physical and mental health benefits, making it one of the most dynamic forms of exercise out there.
Whether you’re a fitness enthusiast or looking for a fresh way to stay active, here are the benefits of surfing that make it a solid choice for an effective workout.
Surfing Engages the Entire Body
Upper-Body Strength
Paddling is an essential part of surfing, and it might not look like much from afar, but the repetitive motion of paddling builds significant strength in your shoulders, arms, and back. It’s equivalent to swimming in open water, which is known for its incredible upper-body benefits. With time, paddling also improves flexibility and stamina in your arms, keeping those muscles toned and lean.
Core Engagement
Balancing on a surfboard demands constant engagement of your core muscles. Every wave you catch requires you to stabilize yourself, which is excellent for strengthening your abs, obliques, and lower back. This consistent activation of core muscles not only improves balance but also enhances posture and overall stability.
Leg Power
Once you’re up on the board, your lower body takes over. Surfing involves crouching, turning, and pivoting, which tones your quads, calves, and glutes. Over time, this can greatly enhance your agility, muscle endurance, and coordination—especially since every wave presents a unique challenge.
Builds Cardiovascular Endurance
Surfing isn’t just strength training—it’s cardio, too. Paddling out to catch waves is aerobic exercise at its finest. It increases your heart rate, improves blood circulation, and boosts lung capacity. Heart-pumping paddling sessions combined with short bursts of effort to catch waves make for a powerful way to stay in peak cardiovascular shape.
Studies have shown that surfing can burn anywhere between 200 to 500 calories per hour, depending on the intensity and conditions. It’s comparable to high-intensity interval training (HIIT), where brief moments of power and concentration are alternated with rest periods.
Enhances Flexibility and Balance
To surf well is to move smoothly with the rhythm of the ocean—and this requires immense flexibility and balance. The act of standing up on a surfboard—often called a “pop-up”—is a compound movement that stretches your entire body. It pushes your hips, shoulders, and spine to improve their range of motion over time.
Balancing on the unstable surface of a surfboard is another major perk. It forces your body to adapt and refine coordination and reflexes. With consistent practice, this carries over to everyday activities, reducing the chances of injuries related to poor balance or flexibility.
Boosts Mental Health and Stress Relief
Surfing isn’t just fantastic for your physical health; it’s also a powerful tool for decreasing stress and increasing happiness. The combination of being outdoors, connecting with nature, and the rhythmic motion of the ocean creates a sense of calm and mindfulness. Studies have indicated that time spent in the water, especially is surfing a good workout, can reduce cortisol levels (the stress hormone) and boost endorphins, improving mood and mental clarity.
