5 water activities for your well-being
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This time of year, it’s hard to resist the call of water. Whether you’re working out in a calm lake, the wild ocean, or your local pool, H2O can be a gateway to health and fitness.
Water sports like swimming, rowing and surfing require skills like balance and coordination, and the resistance of the water forces our bodies to work harder. Water also has a powerful effect on our brains. “Blue mind,” a term coined by marine biologist Dr. Wallace J. Nichols, describes the relaxed, Zen-like state we often experience when we’re in or simply near water. Listening to the waves, feeling the movement of the water, or just watching it ripple and flow activates parts of the brain that can help us feel calm and happy. So why not immerse yourself in some feel-good fitness this summer? Here’s how…
Water activities to relieve stress… try mindful swimming
Swimming is one of the most popular sports in the country, with 2.7 million women swimming at least twice a month. That’s no surprise considering what a great low-impact, full-body workout swimming is: it strengthens muscles in the arms, legs and core, lowers blood pressure, improves heart health and lung capacity, burns calories and relieves joint pain.
The mental health benefits are also impressive: according to a YouGov survey commissioned by Swim England, 1.4 million adults in the UK said that swimming helped them relieve anxiety and depression.
But how do you find this inner peace when the pool is full? The trick is mindful swimming: let your body go on autopilot as you swim, stroke by stroke, length by length. Pay attention to splashes and waves, listen to the sounds under the water… before you know it, your “blue mind” is activated.
Hard-core types can take it up a notch with wild swimming, a wellness trend that’s impossible to resist. Devotees love it for a range of reasons, from mood-boosting to easing menopausal symptoms—claims backed up by a study from University College London that concluded that cold-water swimming (which, let’s face it, means pretty much all year round in the UK) can significantly reduce symptoms like anxiety, hot flushes and mood swings.
Water activities to build confidence… try surfing
If you think surfing is just about young men riding big waves, you’re wrong. Women-only surf clubs are booming, says surf coach Lucy Wheldon of The Wave, a high-tech surf lake that regularly runs women-only classes for all ages.
“When you’re surfing, your body is constantly moving,” she says. “It’s an incredible full-body workout that combines cardio with flexibility, strength, coordination and balance. When you’re surfing, you’re in the moment; you can’t think about anything else as you surface on your board and ride a wave.”
It’s not just about physical strength – surfing can also build your resilience and confidence. “A lot of people learning to surf are a bit nervous already, so the feeling of exhilaration and achievement when you catch a wave is even greater. There will be falls, but this is a life lesson: to fall down, then get back up and carry on. It really builds your confidence, both in and out of the water,” adds Lucy.
Water sports for competitive fun… try rowing
If you enjoy rowing in the gym, you can also test your rowing skills on the water. “Arms, back and shoulders are the parts of the body that benefit most from rowing,” says Gareth Davies, a Royal Yachting Association nationally accredited instructor and manager of the North Yorkshire Water Park (northyorkshirewaterpark.co.uk).
“The strong resistance created by rowing puts strain on the entire leg muscles and strengthens both the lower and upper body.”
Rowing is fun, but if you want something more challenging, consider joining a club. The competitive nature will satisfy competitive types, and rowing in a team is a great way to make friends. A study from Oxford University found that “social exercise” (that is, synchronized exercise, such as rowing alongside others) promotes social bonds and also helps to strengthen our sense of togetherness.
Water activities to feel strong and centered… try paddleboarding
Ten years ago, paddleboarding was little more than a niche sport, but these days it’s hard to not see someone on a SUP (stand-up paddleboard) on a lake or calm sea in the summer. With plenty of paddleboard rentals and cheap SUPs available, it’s never been easier to get started in the hobby.
Like any rowing activity, paddleboarding will strengthen your arms. But it’s the wobbly nature of SUP that makes it so special—standing on a paddleboard requires balance, a key indicator of health as you age, which improves as your core muscles get stronger and your endurance increases each time you hit the water.
You can increase the balance challenge even further with a SUP yoga class. Abby McLachlan from East of Eden yoga studio (eastofeden.uk) is a fan: “Practicing yoga on a SUP requires intense balance and deep concentration when switching between poses and holding them,” she says.
Water activities for clear thinking… try walking by the water
If you’d rather achieve a ‘blue mind’ without getting wet, take a brisk walk along the beach, river or canal. Walking is one of the best low-impact exercises you can do: it promotes heart and lung health, burns calories and improves bone health and muscle strength.
A recent study found that just 4,000 steps a day are enough to reduce the risk of premature death – but the more steps you walk, the greater the benefit. Walking also improves problem-solving skills; a study from Stanford University found that creative thinking improves by 60% when walking compared to sitting.
