Canoeing

Is canoeing right for you?

A relaxed paddle for two on calm water. It is a light-intensity, low impact activity that you can do outdoors, with a partner or in a group. Expect to burn around 280 calories an hour, based on a 70 kg person.

Easy to pick up. Expect to spend up to about £50 a month.

Why try canoeing

• Clears your head. It is a reliable way to lower stress and lift your mood.
• Improves fitness. It raises your heart rate and builds stamina.
• Sociable. It is an easy way to meet people and have fun.
• Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.

How to start canoeing

1. Hire an open canoe on a calm lake or canal for an hour.

2. Get the basics: canoe hire, buoyancy aid. Borrow or hire before you buy.

3. Keep the first few sessions short and easy, and aim for two or three a week.

4. Stay safe around water: go with other people, check the conditions and learn with a qualified instructor.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.