Paddling takes exercise out of the gym, into the water
Brent Tucker says paddling is the best kind of exercise because the fun makes it seem like it is not a workout at all.
"It's not something you have to force yourself to go do," he said.
Tucker is the operations manager for Whitewater Express in Columbus, which conducts whitewater rafting and zip-line adventures.
While the business on Bay Avenue features equipment for hiking, fishing, skateboarding and cycling, the main emphasis is on kayaking and canoeing.
"Paddling is a great way to exercise later into life," Tucker said. "It is very low impact and almost anyone can do it. We can teach adaptive paddling techniques to people with disabilities, and it has proven to be very popular with the wounded warriors.
"When on the water, there is a weightless, floating feeling that it is hard to get anywhere else. It is like being surrounded by a cushion that absorbs any shocks or impacts, so it is very easy on the body."
He added that it can be as hard or easy of a workout as someone wants to make it.
Tucker, who is passionate about paddling, said there are not many forms of exercise that allow someone to come so close to nature.
"Being comfortable with paddling can provide access to some of the most beautiful places that can only be seen from the perspective of a boat," Tucker said.
According to the Better Health Channel, paddling increases muscle strength in the back, arms, shoulders and chest.
Tucker said it is great for the abdominal muscles because a paddler is constantly rotating the torso to power the kayak.
Tucker said the hip flexors get more of a workout than the legs.
That does not mean the legs don't get work.
An article on the Made Man website says pressure applied by the legs assists in turning and balancing the kayak, and the tightening of the leg muscles for this purpose acts as an isometric exercise. The constant squeezing over time increases the strength of the leg muscles.
While the workout helps the muscles in the arms and shoulders, there is a chance for injury if not done correctly.
"We offer lessons to make sure the paddler does things that are fundamentally sound. The paddler must keep elbows low and the shaft of paddle parallel to the shoulders. Paddlers must use the torso rather than just the arms," Tucker said.
How about losing weight?
Harvard Health Publications reports that in 30 minutes of kayaking, a 185-pound person burns about 222 calories. The calorie burn is lower than many forms of exercise, but over the course of a long excursion, it's easy to burn more than 1,000 calories.
Tucker said he did not know much about burning calories but said he stays 15-20 pounds lighter when he is paddling on a regular basis.
He said not all of the fun and exercise needs to come on a whitewater course but on a easier stretch of the river. He said it is great for stress relief.
Kayaking can be peaceful or invigorating depending on where you are paddling.
Tucker called it an inexpensive way to spend time with family and friends.
He added that nobody should be intimidated to give paddling a try, and that the paddling community here is the most genuine and helpful group of people he has ever met.
Tucker said the reason many do not think about the health benefits of paddling is because it is not very accessible to many people and that is as much a deterrent to learning as anything. However, this section of the river in Columbus is a gift and playground for anyone in the area. He said the climate is conducive to year-round paddling.
"It is one of the most dynamic places I've seen, offering great whitewater and flatwater paddling in the middle of the second largest city in Georgia. This is world class," he said.
This story was originally published February 16, 2015 at 9:04 PM with the headline "Paddling takes exercise out of the gym, into the water."