Water sports
Rafting on calm water
A fun, gentle paddle with friends on a calm river.
- Lightintensity
- ~280kcal per hour
- Mid costbudget
- Lowimpact
Is rafting on calm water right for you?
A fun, gentle paddle with friends on a calm river. It is a light-intensity, low impact activity that you can do outdoors, in a group. Expect to burn around 280 calories an hour, based on a 70 kg person.
Anyone can start. Expect to spend up to about £50 a month.
Why try rafting on calm water
- Sociable. It is an easy way to meet people and have fun.
- Clears your head. It is a reliable way to lower stress and lift your mood.
- Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.
How to start rafting on calm water
Book a family or group rafting trip with a licensed centre.
Get the basics: provided. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Stay safe around water: go with other people, check the conditions and learn with a qualified instructor.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 3 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 4 | 30 | Add a session or make one a bit harder. |
| 4 | 4 | 35 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure rafting on calm water is for you?
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