SUP can provide significant health benefits according to a doctoral thesis that studied the effects of SUP. The thesis found that: 1. Regular SUP participants had high aerobic and anaerobic fitness levels compared to sedentary individuals. The more experienced SUP paddlers had greater fitness. 2. Experienced SUP paddlers had significantly better balance than sedentary individuals as measured by balance tests. Balance appears to improve with more SUP experience. 3. There was a high level of core muscle endurance among regular SUP participants as shown through core strength tests. More SUP activity led to better core strength. 4. Quality of life measures around physical and psychological health improved significantly for previously untrained individuals who took up SUP

1. IS PADDLE BOARDING
ACTUALLY GOOD FOR YOU?
http://pumppaddleboards.com

2. Isn’t it obvious?
Everyone keeps saying Stand Up Paddle Boarding
(SUP) is great for the body. But is it?
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3. Commonly held truths about SUP benefits:
1. Improves balance
The continuous need to rebalance whilst motionless and paddling,
combined with the neutral power stance, forces the SUP paddler to
utilise muscles for posture.
2. Builds core strength
Core trunk muscles are required to be used when paddling in the
standing position.
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4. 3. Upper body strength
Propulsion of the SUP relies on using muscles of the upper body and
paddling on alternate sides of the SUP prevents any muscle
imbalances from unilateral paddling. The standing position
decreases pressure on the spine that can be associated with
rotational movements.
4. Back pain
Multi-muscle exercises have been proven to be more effective than
isolated muscle training for strengthening back (paraspinal) muscles.
And exercises performed in a neutral spine position lead to better
outcomes. Both these points potentially indicate that SUP can be an
effective rehabilitation exercise for certain types of back pain.
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5. 5. Low impact
No repetitive impact on the joints makes it low impact and SUP may
actually be significantly less dangerous than surfing.
Whilst similar to surfing, SUP is unique in that the paddler is already
standing, thereby avoiding the “pop-up” stage that can induce stress
on the back. The lower back and neck are the most common reported
injuries from surfing.
6. Rehabilitation
Unstable surface training program might be an ideal initial exercise to
prevent the loss and force often associated with injury.
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6. 7. Bare foot benefits
SUP activity requires foot muscles to be highly active, thereby
increasing foot musculature and providing a stable base for the
activity. Various inputs on the sole of the feet are also thought to
affect postural awareness.
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BUT, these are just assumptions that should
be tested

7. After searching far and wide, we found:
▹ Little scientific research on SUP
health benefits
▹ Available research is thin
▹ No scientific basis to conclude
paddle boarding is actually good
for you.
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?

8. UNTIL
We came across a doctoral
thesis from PHD student, Ben
Schram
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9. Study methodology
The thesis ran controlled tests across the following 3 groups:
1. Elite competitive SUP racers
Currently participating in competitions
2. Recreational SUP
Minimum 1 year experience in SUP and no competitive experience
3. Sedentary
No SUP experience and no exercise for past 6 months
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10. We’ve summarized what we think are the most interesting
findings to finally answer:10

11. RESULTS
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The results in table form. An explanation on key
components is found later.

12. Aerobic Performance12

13. Anaerobic Performance13

14. Question 1.
Does SUP improve fitness?
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15. ”
SUP participants have a high level of
aerobic and anaerobic fitness.
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Answer:
Does SUP improve fitness?

16. SUP Maximum Aerobic Power
One of the most fundamental ways to measure exercise physiology is
through maximal oxygen uptake (VO2max).
Notice the increase in VO2max from the sedentary group compared
to the recreational group, and the increase again to the elite group.
This suggests that VO2max increases with SUP activity. So, the more
you SUP, the higher your aerobic capacity becomes.
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17. How does SUP compare with other water sports
The VO2max results obtained from the elite group can be used as both an
aspirational qualities for those of us considering SUP competition, and to
compare against the performance of other similar water sports. The results
were comparable with other water sports that are also upper limb
dominant.
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18. Stroke Length
The relationship between stroke length, distance covered and peak speed
was interesting as the sedentary group had the longest stroke (2.34m), but
covered the least distance and had the slowest peak speed. The elite group
had the shortest stroke length (2.19m), covered the most distance and
obtained the highest peak speed. The take away, don’t look to increase
your stroke length if you are looking for speed gains.
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19. Question 2.
Does SUP improve balance?
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20. ”
The more you SUP, the greater your
balance appears to improve.
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Answer:

21. Balance tests
The 3 groups also participated in tests designed to measure stability
through a series of 6 postures by placing 3 sensors on the foot and
measuring movement.
The tests were conducted with both eyes closed (EC) & eyes open
(EO).
The results of these tests follow (the less movement, the more
stable).
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22. Balance test 1 - Square22

23. Balance test 2 - Velocity of Sway23

24. Balance tests - Conclusion
In both of these tests, the elite group had significantly better balance
than the sedentary group.
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25. Question 3.
Does SUP improve core
strength?
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26. ”
There is a high level of core muscle
endurance amongst those who
participate in SUP.
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Answer:
ss?

27. Core strength tests
Core strength was measured through endurance tests where the
participants of each group were timed how long they could hold the
four positions.
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28. Core strength results28

29. Core strength tests - conclusion
The relationship of increased SUP activity and on core strength can
quite easily be seen across all four tests.
The message here is clear; more SUP activity results in better core
strength.
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30. Question 4.
Does SUP make you happier?
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31. ”
Quality of life measures improved
significantly across physical and
psychological health.
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Answer:
ss?

32. Quality of life tests
This section proved to be a very interesting part of the thesis.
A series of different tests were performed on one group of
participants that had not participated in physical activity for the past
6 months.
The group trained on SUPs for three, one-hour sessions each week for
6 weeks, with a range of measurements taken before and after the
“intervention” or testing period.
The following graph shows self reported data across a range of
quality of life measures.
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33. Qualify of life results33

34. Qualify of life - conclusion
Yes, physical health increased by 19%, but psychological health also
increased by 17.5%. So it appears as though paddle boarding does actually
make you happier.
The factors the participants included in the psychological evaluation were:
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➔ Bodily image and appearance
➔ Negative feelings
➔ Positive feelings
➔ Self-esteem
➔ Spirituality/Religion/Personal beliefs
➔ Thinking, learning, memory and concentration

35. Question 5.
Can SUP beginners reap
benefits?
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36. ”
SUP can increase the fitness and
strength of previously untrained
individuals.
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Answer:
ss?

37. Beginner friendly tests
The “intervention” tests after the 6 weeks showed improvement across all
areas, including aerobic, anaerobic and core strength.
These tests are shown on following slides.
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38. Beginner test 1 - VO2 Max38

39. Beginner test 2 - Anaerobic fitness39

40. Beginner test 3 - Core strength40

41. Beginner friendly tests - conclusions
1. VO2 Max
Significant increase in aerobic capacity after the 6 week training
intervention. Sure, there is still a gap until the capacity of the recreational
SUP participants is reached, but the improvements after just 6 weeks are still
impressive.
2. Anaerobic fitness
The increase in anaerobic fitness after the intervention is very impressive,
reaching levels similar to that of the recreational SUP participant.
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42. 3. Core strength
This graph shows results from one of four different endurance tests to
measure core strength. The intervention group showed significant
improvement, but it does appear as though more than 6 weeks training will
be required to obtain similar core strength to recreational paddlers.
The substantial gains across fitness and core strength after just 6 weeks is
great news for SUP beginners that are looking at getting into a sport that can
show results quickly. If this is you, you might also want to check out our SUP
Beginners Guide.
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43. The end43
This is the first study of its kind that we can point to and clearly answer some
of the unknowns around a sport that, to many of us, make intuitive sense.
I hope this study paves the way for some larger studies to be completed,
particularly around the long-term effects of SUP on fitness and mental
wellbeing.
For more paddle boarding information, check us out at
http://pumppaddleboards.com