I think you’ll agree with me when I say that the gym isn’t for everyone…
Are you trying to lose weight but hate going to the gym?
Have you been looking for a way to get fit that’s both fun and practical?
Kayaking is an effective exercise that can help you lose weight and get in shape. Not only does it burn calories, but it also strengthens your core muscles and provides a full-body workout.
In this article, we will be going over kayaking as an exercise option to help you decide whether it’s an effective way to help you lose weight.
Can You Lose Weight Kayaking?
Yes, Kayaking can be an excellent way for an average person to lose weight and improve heart health. It is a great exercise to increase your heart rate while using large muscle groups. But, the amount of weight you will lose will depend on other factors such as:
- Living a healthy lifestyle
- Amount of baseline body fat
- Whether you’re performing other weight lifting exercises
- Amount of caloric deficit
- Overall weight loss goals
What is Kayaking?
Kayaking is ‘the activity of traveling in a kayak.’ It is an aquatic sport involving a narrow human-powered boat, called a kayak, propelled by a double-bladed paddle. It is famous as an activity for recreation, exploration, and competition.
Kayaks vary in size, design, and function. They can range from single-person vessels to tandem models with several passengers.
Kayaking dates back to 4000 B.C. when humans crafted wooden boats in Northern Europe and Siberia. They used them for fishing and traveling on rivers and seas. Animal skins or other waterproof materials covered the primitive kayaks.
Kayaking today has evolved into distinct branches of recreational activity based on the type of boat used:
- Whitewater kayakers navigate rapids in small, tightly sealed vessels
- Recreational kayakers typically traverse calm lakes or slow-moving rivers
- Touring kayaks are designed for long trips over open water
- Fishing kayakers use their craft to catch fish from inland lakes or coastal waters
- Sea-touring kayakers explore the coastlines in waves or currents created by the blow of the ocean
Before we unfold the beautiful benefits of Kayaking and how it can help with your weight loss journey…
Let’s uncover the uglier side first so that you are aware of its significant risks and disadvantages.
What Are the Risks and Disadvantages of Kayaking?
Kayaking can be an exciting and fun activity. But, before you decide to head out for a paddle, you must know some of the possible risks and disadvantages of the activity.
Capsizing
One of the main risks associated with Kayaking is the possibility of capsizing or overturning in rough waters.
Modern kayaks have been designed to remain afloat even if overturned.
But strong winds and waves can still cause your boat to capsize and leave you stranded in open water.
Furthermore, capsizing in cold temperatures could be life-threatening when kayaking in colder climates such as rivers or lakes due to the risk of hypothermia.
Weather changes
Another disadvantage of Kayaking is that conditions on the sea or river can change.
When weather conditions become unpredictable, the risk of an accident or injury increases.
These weather changes could lead to:
- large waves crashing against your kayak
- sudden wind gusts altering the direction
- changing visibility due to thick fog.
Thus, navigating waterways safely requires understanding how different factors affect these conditions. It also requires confidence and skill to safely maneuver your kayak in these sudden weather changes.
Ensure that you wear a life jacket and carry the appropriate safety equipment before heading out.
Wildlife
Be cautious of where you are kayaking and what environment you paddle through. There may be an increased risk for wildlife such as crocodiles, alligators, or sharks.
These animals can make the activity more dangerous than usual. As simple as entering/exiting from your vessel in specific locations could pose a hazard due to its proximity to wildlife.
Make sure you check for potential wildlife risks before kayaking in certain environments. These can be easy access points for other animals looking for food sources, including humans.
Hidden rocks
Lastly, if you’re wanting to try whitewater kayaking, many waterfalls may harbor hidden rocks underwater. This can be challenging to spot.
Sometimes, it’s too late to realize or become aware of these hidden rocks. It can often lead to minor or major injuries, from needing first aid to hospitalizations requiring medical or surgical care.
Therefore proper course planning by being aware and understanding these hazards, such as depths and junctions, within your chosen route must always be considered before Kayaking.
I’m not trying to scare you away from kayaking with all the above, and you just need to be aware of some of the dangers you may come across to ensure proper preparation before deciding to paddle.
The Health Benefits of Kayaking
Kayaking is a surprisingly effective form of exercise for weight loss due to its full-body, low-impact nature. It doesn’t require the same level of exertion as other cardio activities, yet it is a great activity that can still help you burn significant amounts of calories. However, Kayaking doesn’t just benefit your physical health and weight loss journey, and it also benefits your health in other ways…
Strength and conditioning
It’s an excellent way to improve your physical fitness and core strength. The movements of Kayaking rely on major muscle groups to paddle correctly, such as your back and abdominal muscles when shifting from side to side.
It also helps build upper body strength engaging your biceps, triceps, and shoulders to help you power each stroke.
Thus, the repetitive nature of the movements in kayaking help to promote physical benefits such as:
- Building whole-body muscle strength and endurance
- Enhancing cardiovascular health
- And increasing calories burned throughout the day, even when not exercising.
Low-impact
Kayaking offers a low-impact activity to start, stay active, and get in shape. No matter you’re current fitness level, anyone can do it.
If you are suffering from joint-related aches and struggle to complete other forms of exercise, Kayaking may be a good form of exercise to implement some strength training into your exercise routine.
This exercise is also ideal for those who prefer outdoor activities instead of gym-based exercises.
Promotes healthy habits
Kayaking also encourages positive habits that will aid in weight loss: as Kayaking is often done in beautiful outdoor settings, it can be a great way to escape from stressful environments and put yourself in a more relaxed state.
This will help lessen the desire to turn to unhealthy comfort foods or drinks while providing an enjoyable activity that can quickly become part of your daily routine.
Social activity
Rather than being an isolated experience like going to the gym, for example, a kayaking trip with others can be a social and aerobic exercise.
It can be used to bond with family and friends, which can help keep your motivation levels high when trying to lose weight.
Whenever we motivate others or have them motivate us, we are far more likely to reach our goals – and by utilizing Kayaking as a holistic activity for weight loss, these results can be achieved much faster.
Vitamin D
The link between Vitamin D and weight loss has been widely researched, and Kayaking provides an opportunity to get this vital vitamin from the sun. Vitamin D is essential in many bodily functions and helps keep your bones strong and healthy.
The American Council on Exercise (ACE) advises that a regular dose of Vitamin D helps improve mood and overall health while aiding in weight loss. Just ensure you’re wearing sunscreen so you don’t get sunburnt!
How Many Calories Do You Burn Kayaking?
According to the American Council on Exercise, a person who weighs around 170 pounds can expect to burn over 300 calories per hour of Kayaking.
The average American man weighs around 197.6 pounds. The average American woman weighs about 170.6 pounds.
So, based on these weight averages, the following can be calculated:
- An hour of Kayaking burns roughly 446 calories for the average American man!
- An hour of Kayaking burns roughly 300 calories for the average American woman!
With so many breathtaking kayaking destinations in America alone, it’s no wonder losing track of time while Kayaking can happen so quickly.
And the next thing you know, you’ve burnt at least 300 calories while paddling around in nature.
What Influences the Number of Calories Burned?
The number of calories burned in Kayaking is primarily determined by factors such as activity level, body composition, fitness levels, and environmental conditions.
Level of Activity
The level of activity will determine how many calories you burn while kayaking. If you’re a beginner, going out for a leisurely paddle probably won’t burn as many calories as if you were to head out on river rapids or paddle with more force and speed.
Even if you’re paddling leisurely, you’re still burning calories.
Body Composition
Personal body composition factors such as body weight and muscle mass can also influence how many calories are burned. People who weigh more or have more muscle mass usually burn more calories during a kayaking session than those who have less.
Fitness Levels
Kayaking also requires strength and endurance to paddle for long periods without getting fatigued quickly. Those who paddle frequently and have better aerobic fitness may be able to expend more energy during a session, thereby burning more calories.
Environmental Conditions
Lastly, the environment plays an important role in Kayaking’s calorie-burning capacity. For example, kayaking through rivers may require less effort, while kayaking through open bodies of water like lakes create greater resistance and therefore burn more energy.
Hence, warm-weather (summer) kayaking trips often result in higher calorie expenditure than cold-weather (winter) trips.
To help maximize the number of calories you burn Kayaking, it’s important to consider these factors. Like any exercise, Kayaking can be an intense workout if you’re new to it. Therefore, it’s essential to make sure you don’t overdo it by going too hard too quickly.
Key Takeaways
If you’re looking for a fun way to increase your physical activity to help with your fitness goals and weight loss journey or find ways to help manage your stress levels, look no further than Kayaking!
If you prefer to be outdoors than in the gym, this exercise is a great workout for your entire body, providing fresh air and vitamin D.
Let’s recap the key takeaways:
- YOU CAN LOSE WEIGHT BY KAYAKING!
- You can burn up to roughly 446 calories per hour!
- Kayaking has been around for thousands of years and is used worldwide in various ways.
- You need to be aware of and be prepared for the risks involved.
- Health benefits are not only limited to physical health but also mental health.
- Some factors will influence the number of calories you will burn.
- It is a fun way to exercise without going to a gym.