A beginner's guide to SUP!

The Hawaiians first practised stand up paddle boarding back in the 1940s. Surf instructors on Waikki Beach used their surf boards and a single bladed paddle to stand up and head out to the surf break. However, it wasn’t until the early 2000s that SUP became a sport in it’s own right. Pro surfers such as Laird Hamilton and Dave Kalama started paddle boarding as a means of training and keeping in shape when there was no surf. 

Since then, it’s infiltrated the water sports world with disciplines ranging from leisure SUP boarding through to stand up paddle surfing, touring, fitness and racing.  It’s a sport to enjoy around the coastlines and inland waterways of the UK but there’s something extra special about paddle boarding in the warm waters around the Neilson beachclubs, whilst taking in the coastal scenery of Greece, Croatia and Sardinia!

Whilst SUP is considered a low impact exercise, you’ll use pretty much every muscle in your body at some point.  Stand up paddle boarding requires you to stand upright whilst keeping the board steady on the water.  This means using your core, abdominal, back and leg muscles to help stabilise your centre of gravity and in turn maintain your balance.

Whilst your legs and core focus on balance, you’ll use your arm, back and shoulder muscles to propel the paddle board across the water. If you spend enough time out on the water or pick up a bit of speed, you can also achieve a good cardio workout.

In addition to the physical health benefits, SUP boarding is great for your mental wellbeing too.  Exercise is proven to reduce stress and being out on the water is naturally soothing and peaceful, particularly when the only sound you’ll hear will be your paddle pushing through the water.  Immersing yourself in your surroundings will help ensure everyday stresses feel as though they are a world away.  SUP boarding can also encourage mindfulness as you’re so focused upon your body balance and the natural environment around you.

The feel-good factors associated with learning something new - the sense of achievement and increased self-esteem - will also give your mental wellbeing a boost!    

Here are a few pointers to give you a head start in the water...

• Starting out - a larger board will provide more stability and it’s always best to start paddle boarding in calm flat water.  Start on your knees and get the board out into the water so the fin underneath is free from hitting the bottom.
• Standing up - take it slowly and stand up one foot at a time.  Stay in the centre of the board and keep your feet parallel - about shoulders width apart, with your toes pointed towards the nose of the board.
• Holding the paddle - make sure one hand is on top of the paddle and the other is further down the shaft (around shoulders width apart).  The blade will be angled and when paddling, you need to keep the blade angle facing away from you.
• Using the paddle - paddle technique basically involves using your paddle as a lever.  Insert the paddle into the water as far forward as possible, ensure you immerse the paddle fully in the water and take long strokes. To stay in a straight line, take a few stokes on one side then switch to a few strokes on the other. Always remember to switch the position of your hands when your paddle changes sides.
• Falling in - inevitable and all part of the fun!  Enjoy the dip then pull yourself back onto your board.  Take it as slowly as you need to but go from sitting to kneeling to standing gradually to maintain balance.