Adventure
White water rafting
Tackle rapids as a team in a raft.
- Moderateintensity
- ~350kcal per hour
- Higher costbudget
- Mediumimpact
Is white water rafting right for you?
Tackle rapids as a team in a raft. It is a moderate-intensity, medium impact activity that you can do outdoors, in a group. Expect to burn around 350 calories an hour, based on a 70 kg person.
Anyone can start. Lessons, hire or kit make this one of the pricier options, so try a taster first.
Why try white water rafting
- 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.
How to start white water rafting
Book a guided session at a rafting centre.
Get the basics: centre provides kit. 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 | 2 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 3 | 30 | Add a session or make one a bit harder. |
| 4 | 3 | 40 | 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 white water rafting is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.