Denmark is a fantastic country to practice water sports in! In addition to water sports providing good exercise and fresh air, you will create a better connection with nature as you learn to read the wind and weather and navigate accordingly.
Stand Up Paddleboarding, abbreviated as SUP, is a wonderful water sport where you stand on a board, either inflatable or fixed. You use a long paddle/paddle to paddle your way forward. SUP is one of the most accessible water sports in the world and you can easily get started!
SUP is a fun way to explore the water and at the same time you also train your balance, strength and body awareness. You will learn more about the sea, indeed all of nature. It can be cultivated by all ages and both on the sea, fjords and lakes. There are many different disciplines within SUP that you can explore, but it can also be used just for leisure and for pleasure. You can do everything from SUP yoga, SUP polo, sailing in the waves, going on longer trips or even fishing. One of the coolest things about SUP is that it can easily be cultivated at different levels.
History of Stand Up Paddling
SUP dates all the way back to the 20th century when it was used by Polynesian fishermen who propped up their canoes to get a better view. The SUP we know today is primarily developed from the surf culture in Hawaii in the 1940s. However, it wasn't until the 2000s that SUP really got its breakthrough and became very popular all over the world. In fact, it is the fastest growing water sport worldwide. It is also probably the easiest and most accessible water sport to start with. Most people will manage well on the board within a short time, whereas other water sports such as surfing, windsurfing or kitesurfing require a number of hours before mastering it. It is exciting to follow a sport and see what SUP has become today - all the different ways to practice this wonderful water sport.
Why Stand Up Paddle at all?
SUP is more than just exercise; it is a wonderful experience that brings you closer to nature and gives you a sense of calm and freedom. Here are some of the benefits of SUP:
Full body workout: SUP activates the whole body, from the legs that keep you balanced, to the arms and core muscles that propel you forward. You burn approximately between 250 and 500 calories per hour.
Coordination & Breathing: You will improve your coordination by paddling forward, as well as create a better connection with your breath by synchronizing it with your strokes.
Connection with nature: SUP allows you to explore coastlines, lakes and rivers in a quiet and gentle way.
Available to all: It's easy to get started and you can adapt it to your level, whether you want to take it easy or challenge yourself.
You can improve on many different parameters: You can practice in waves, sailing faster/longer or trying to do yoga on the board.
How do I get started with SUP?
1. Find the right equipment
There is a lot of different equipment. Before you start, decide how you want to Stand Up Paddle. Is it more all-round for fun, or do you want to train speed or distance, are you into waves, yoga or perhaps fishing?
The Board: For beginners, a wide and stable inflatable board (inflatable SUP) is recommended as it is easy to transport and easy to maneuver. But if you want to make more out of your time on the water, you can advantageously buy a hard board for e.g. waves or speed. If it is primarily for yoga, a wide board is good, where there is no handle in the middle.
The paddle: An adjustable paddle that fits your height is fine for the beginner. It should reach approximately 15-20 cm above your own height. There are many different paddles, most often the best are in one piece and can be obtained i.a. in carbon. But if you need to travel around with it and are only doing it for fun you can also get a paddle that can be separated into several parts
Safety equipment: A leash (safety cord) attached to your ankle and a swim or impact vest are important for safety.
Clothing: Think practical and weather-dependent. In summer, swimwear or a t-shirt may be enough, while a wetsuit is recommended in colder weather. There are special wetsuits such as Long John/Long Jane without sleves so you can move your shoulder blade more comfortable.
2. Start in calm water and/or take a course
As a beginner, it is best to start on flat and calm water, where you can practice without being challenged by waves or currents. Lakes, calm fjords or shallow bays are ideal.
It may be a good idea to start your SUP career by taking a beginner's course. It is both pleasant, as you learn together with other SUP-interested beginners. At the same time, it is a nice security to have an instructor with you on the water, who can take into account the weather and help you improve your technique and maybe fine-tune how you stand on the board, or hold the paddle so that it feels both more comfortable and lighter. Most importantly, however, is that you can read and understand the weather and know your skills and limitations.
3. Basic techniques
Get on the board: Start on your knees and practice finding your balance. Slowly rise to a standing position when you feel confident.
Find your balance: Place your feet parallel in the middle of the board with hip width between them. Keep your knees slightly bent and your gaze forward. Place your feet on either side of the handle. Just a few cm further forward or back will make a big difference. Looking forward and not down will help you a lot.
Paddle technique: Hold the paddle with one hand on top and the other in the middle of the shaft. Dip the blade of the paddle completely into the water and slowly pull it back along the board. You switch sides by placing the paddle in the middle of the board and then switch your hands.
My best tips for a good and safe SUP experience
Check the weather forecast. Do not go out into offshore winds. The water often looks calm when there is an offshore wind, but you can be taken far out to sea by the wind in a flash. Therefore, always start in an onshore wind or on lakes or rivers with calm water and preferably without wind. Remember that the weather can change quickly from one moment to the next, so check the forecast further ahead so you are sure of what to expect. Maybe the wind changes direction or it starts to lighten (all water sports are advised against when it is lightening)
You must be able to swim and be okay with being in the water and possibly get water in the head. It is possible to stay standing on the board at all times, but it is also possible to fall in hehe.
Adapt your clothing to the weather. Be careful not to get too cold or too hot. Most SUPs have an elastic band at the front of the board where you can bring e.g. water, snacks, or extra clothes for the trip. It may be a good idea to wear strong colors so that people can see you.
It is also a good idea to have a mobile phone with you in a waterproof bag (can be specially made for this purpose)
In Denmark, there is a statutory requirement that you must have a life jacket on or with you on board.
Use a leash you can wear around your foot, which is connected to your board so it doesn't drift away if you fall into the water.
Please SUP together and always tell others where and when you are going out. If they haven't heard from you after x amount of time, they can sound the alarm.
If standing up is too challenging, hard or exhausting, get on your knees. If there is a lot of wind, you can lie down on the board and paddle with your arms.
Don't overestimate yourself and be realistic about your abilities. Don't sail far away so you risk not having the strength to come back.
Yoga for Stand Up Practitioners
Yoga is a great complement to Stand Up Paddle. Yoga can i.a. help you improve your balance and body awareness. In addition, yoga gives you strength and endurance, but also a focus and mental calm, which is particularly important on the water.
Yoga is also good for injury prevention and your body will be more hydrated to get out into outer positions. Maybe the next challenge is yoga on a SUP?
Have fun on the water!
//Emely - OceanSoul
You are welcome on one of our exciting active trips or you can practice yoga with us online in our online yoga studio!
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