What kayaking gives you
Kayaking is a “supported” sport: the water carries the boat, which spares your joints. The large muscle groups, meaning the back, abs and chest, work continuously. You can also keep it up “for a lifetime”.
- A full workout. Arms, shoulders, back and abs are all used on every stroke.
- A notable energy burn. An hour of moderate effort would use roughly 300 to 400 calories; this is a standard average, and the real figure varies with the person and the intensity.
- Help with posture, as long as you stay well seated.
- A boost for your mood. Being close to water and nature helps reduce stress; the activity also demands concentration and coordination, and brings a sense of achievement.
Protecting your back
People often say kayaking is bad for your back. In reality, it all depends on posture.
The slouching trap
When you slump in the seat, your pelvis tips backwards. The natural curve of your lower back disappears and pressure on the intervertebral discs is at its highest. Sit with your back upright, knees against the sides and feet braced.
Three habits for healthy paddling
- The frame. Your arms and the paddle form a box that should not change shape.
- Rotation. Power starts at your belly button: rotate your torso to plant the blade far ahead of you.
- The leg push. Brace your feet and push with the leg on the side that is paddling.
The movements are detailed in our paddling technique guide.
Risks to be aware of
| Risk | What is it? |
|---|---|
| Tendonitis | Injury to the rotator cuff (shoulder) and wrists from overuse. Keep your wrists straight and do not force it. |
| Hypothermia | On the water, you cool down faster because of wind and damp. |
| Leptospirosis | A disease caused by bacteria found in rodent urine, sometimes called “rat disease”. |
To limit chilling, choose quick-drying synthetic clothing rather than cotton, and bring a windproof jacket in cool weather. For leptospirosis, if you have open wounds or any questions, talk to your doctor before you go. Life jackets are compulsory for everyone on our routes.
Paddling in a suitable setting
In Wallonia, safe settings suit every level. For a stress-free introduction, a calm river like the Semois is recommended, with routes of 7 to 17 km. Also check the difficulty grade of the rivers and the paddling conditions.
More and more clubs are adopting the Sport santé Wallonie approach. It involves instructors trained in back problems and ergonomic, stable equipment. Ask around if you have back trouble.
A few practical tips
- Allow 1.5 L of water per person, sun cream and a hat.
- Alternate effort with 10-minute breaks: after three hours, fatigue slows your pace.
- Go as a family if you like: see the family kayaking guide.