Stand-up paddleboarding

Is stand-up paddleboarding right for you?

Glide across calm water and work your core. It is a light-intensity, low impact activity that you can do outdoors, on your own or in a group. Expect to burn around 350 calories an hour, based on a 70 kg person.

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

Why try stand-up paddleboarding

• 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.
• Teaches a skill. There is always something new to learn, which keeps it interesting.
• Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.

How to start stand-up paddleboarding

1. Book a beginner lesson, which includes the board and safety kit.

2. Get the basics: board 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.