Spending a day out on the water helps you relax and recharge, making boating fantastic for your mental health. However, it’s not the best outdoor activity when it comes to exercise. Fortunately, you can get your daily workout in while you’re boating by performing a few simple exercises throughout the day. Let’s dive into nautical fitness!
Core Strengthening on Deck
Your core is actually an important muscle to strengthen for boating, as it will keep you balanced when the boat rocks with the waves. Here are some quick core exercises you can do while enjoying your time on deck.
Plank
A classic plank is perfect for a boat workout. Position your hands or forearms on the deck, keeping your body in a straight line from shoulders to toes. Hold the position for 30 seconds to a minute, depending on your fitness level. If the boat rocks, your core will automatically engage even more to stabilize you. Try variations of the plank to really burn those abs!
Standing Knee Lifts
Stand with your feet steady and raise one knee toward your chest, holding it for a second before switching legs. This simple movement improves balance, strengthens your core, and gets your blood flowing.
Russian Twists
Got a water bottle or fishing weight onboard? Use it to add pounds to a simple Russian twist, which you can perform on the deck.
Lower Body Workouts
Even on a boat, you can tone your lower body with these simple moves.
Calf Raises
Stand with your feet hip-width apart and slowly raise your heels, balancing on the balls of your feet. Hold for a moment, then lower down. Repeat for 10–15 reps to strengthen your calves. You can perform this workout all day long, especially when you’re standing while steering. It will grow your muscles and mitigate your fatigue.
Squats
Drop some squats at sea! Just keep your back straight and lower your body as if you’re sitting on an invisible chair. If you need extra support because the boat throws you off balance, you can use an actual chair and end each rep in a seated position. Just make sure the chair has the right boat seat safety features, such as a sturdy base, so you won’t loosen or damage it while you perform your exercises.
Upper-Body Workouts Using Onboard Items
Boats naturally have loads of equipment that double as makeshift workout tools. Use the environment to your advantage with the following workouts.
Push-Ups Against the Rail
If there’s a sturdy railing on the boat, use it for incline push-ups. Place your hands on the rail, step back slightly, and lower your chest toward the rail before pushing back up. This is a great way to work your chest, shoulders, and triceps without getting too close to the water.
Resistance Exercises With Rope
Tie a sturdy rope to a secure spot on the boat and use it for resistance exercises like rows. Pull the rope toward your body to engage your arms, shoulders, and back. This mimics a workout you’d find in a gym but with a nautical twist!
Boating might not be the most naturally energetic outdoor activity, but you can do these exercises while you’re onboard to amp up the fitness factor. We hope your next sailing adventure is as strengthening as it is calming!
