This article will examine the scientifically proven impact of stand-up paddling and similar sports on the individual’s psychophysical health.
The first will be the activation of skeletal muscle and physiological impact by improving the heart, circulatory system, and other general health benefits. Furthermore, the anthropological impact of stand up paddleboarding will be observed on body composition, strength, endurance and motor development.
Eventually, it will be described the positive psychological impact of paddling as content that is conducted in nature and allows you to distance yourself from everyday life and city life and spend pleasant and relaxing sports activities.
What muscles do stand up paddle boarding work?
When stand up paddling, the following muscle groups are activated: abdominal, transverse abdominal, broadest back muscle (latissimus dorsal), trapezius muscle, and adductor muscles of the hip. Although the upper extremities predominantly trigger the stroke, hip and knee stabilizers work very hard and produce great strength and strength in the overall movement.
Stand up paddling is an ideal exercise for the whole body where the agonists and antagonists of the anterior and posterior kinetic chains are constantly changing, thus activating the entire muscular system. Any activity that improves the stability of the torso is useful in preventing injuries and the development of general strength.
Conducting strength exercises on unstable surfaces has been proven to be a great tool for developing torso muscle endurance and proprioceptive and reaction capabilities, which reduces the chance of injury to the lower extremities.
As a final proof of the propriety of paddle boarding in an upright position to activate the torso muscles, it is sufficient to point out the conclusion of the study that “to increase neuromuscular activation of the superficial muscles of the trunk, exercises should be used in standing instead of sitting, and unilateral exercises instead of bilateral”.
And paddle boarding has just been described – the body’s standing position with predominantly bilateral movements when paddling.
Paddle boarding’s positive physiological impact was demonstrated through a study (Schram, B. et al., 2015) were 13 subjects, who completed the basic training program and techniques, practised rowing 1 hour – three times a week for a period of six weeks. Significant changes occurred in the domain of aerobic endurance (+ 23.57%) and anaerobic endurance (+ 41.98%), and overall health (+ 18.99%).
Also indicated is progress from 17.89% in psychological tests and quality of life satisfaction questionnaires. Further, the positive effects are shown by the data from the same survey and confirmed positive progress in paddling performance itself and anaerobic strength indicators and a derivative of strength.
A very positive feature of paddle boarding is that the activity is always carried outdoors (lake, sea, river), which is much more useful than exercise indoors – gyms, gyms and the like. Open spaces and nature have been proven of a positive psychological effect on participants, which in activities carried out in this way enhance different psychic characteristics.
Also, according to various researches in outdoor activities, participants develop their self-sufficiency. That is, they realize that they can independently solve life problems.
Astrand P.O. (2003) summarized why paddling and similar sports should be performed as often as possible in children and adults: “Frequent physical activity of children and adults is crucial for normal growth and development and a major impact general health in the developmental years and later life. ”
He also emphasizes the importance of outdoor activities for mental wellbeing and health. He concludes: “Therefore, children should play at least 60 minutes a day in nature and conduct similar activities in kindergartens, schools and other institutions.”
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