Spend time under the sun and breathing fresh air but make sure you are protecting your skin from the sun while surfing.

Unlock the Health Benefits of Surfing!

Unlock the health benefits of surfing!


Surfing has long been celebrated as an exciting sport, capturing the hearts and minds of thrill-seekers around the globe. But have you ever considered the incredible health benefits that come from riding a wave?

From improved cardiovascular health to enhanced flexibility and balance, there’s so much more to surfing than just catching waves and soaking up the sun.

So let’s dive deeper into the world of surfing and explore the multitude of mental and physical health benefits that this fantastic sport has to offer.


Short Summary


  • Unlock the incredible physical and mental health benefits of surfing!
  • Strengthen your core muscles, improve performance & reduce injury risk with upper body conditioning.
  • Boost mood & immune system while getting Vitamin D & improved sleep quality.


Unleash the Health Benefits of Surfing

Develop Core Muscles and Strength

Boost Your Mood and Mental Health

Enhance Flexibility and Balance

Build your Endurance for Life

The Beauty Benefits of Saltwater

Cold Water Immune System Boost

Vitamin D and Sun Protection

Improve Sleep Quality

Beginner Tips for Surfing Success


Unleash the Health Benefits of Surfing


Our guest Tierney loves to surf while enjoying the health benefits of surfing in the ocean.

Surfing is more than just an adrenaline-pumping sport; it’s a treasure trove of health benefits waiting to be discovered. As a full-body workout, it engages your core muscles, upper body, and legs, providing an unparalleled fitness experience.

Moreover, the mental health benefits of surfing are just as impressive, with its stress-relieving and mood-boosting qualities.

Even if you have no surfing experience, get ready to catch your first wave and transform your body, mind, and soul as we explore the amazing world of surfing.


Cardiovascular Advantages


Did you know that surfing is an excellent way to strengthen your heart and improve blood circulation?

By engaging your heart and increasing blood flow, surfing leads to a healthier heart and a lower risk of heart disease.


The American Heart Association recommends for adults:

  • Get at least 150 minutes per week of moderate-intensity exercise or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
  • Add moderate- to high-intensity muscle-strengthening exercise (such as resistance or weights) on at least 2 days per week.
  • Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
  • Gain even more benefits by being active at least 300 minutes (5 hours) per week.
  • Increase amount and intensity gradually over time.

So instead of going running on a carpet inside a gym, why not taking a board out and going to work on your paddling skills?

Surfing is not only a fun and enjoyable physical exercise, it also engages different muscle groups, providing a full-body workout.

So why not ride the waves to a healthier heart and experience the cardiovascular exercise advantages that surfing has to offer?


Calorie Burning Powerhouse


Think surfing is just a leisurely beach activity? Think again! It offers an intense, full-body workout that combines cardio, strength training, and core muscle engagement.

This makes it an incredible way to burn calories, on par with activities like football, rock climbing, or a gym session.

And that’s not all – surfing in cold water can indirectly help you burn extra calories by keeping your body warm and maintaining a regular body temperature.

With the intensity of paddling and catching waves, you’ll be shedding calories and getting fitter while truly enjoying the sport.

So, give surfing a try and experience its calorie-burning potential for yourself!


Develop Core Muscles and Strength


Surfing is more than just a fun water activity; it’s a fantastic way to develop core muscles and strength. By engaging your torso, hips, lower back, arms, and legs during your surf sessions, you’ll be working out your entire body and reaping the benefits in your day-to-day life.

Our guest Tom - developing core muscles, strength and balance while catching waves.

But don’t underestimate the importance of a strong core in surfing. A powerful core is essential for better body rotation and control, enabling you to perform impressive tricks and maneuvers on the wave.

So let’s dive into the significance of core muscles and upper body conditioning in surfing.


Core Muscle Importance in Surfing


A strong core is crucial for improving your surf abilities. It allows for greater body rotation and control when performing tricks and maneuvers.

Moreover, core muscles, including the abdominal muscles, lower back muscles, and hip muscles, are incredibly important for balance and stability, ensuring you execute those tricks with precision and control.

So, how can you achieve that toned core? Surfing is an amazing way to work your core muscles! With every squat and balance on your surfboard, you’ll be toning your core and improving your surf performance.


Upper Body and Shoulder Conditioning


Surfing is not just about core strength; it’s also an excellent way to condition your upper body and shoulders. By working out your:

  • back
  • deltoid
  • triceps
  • chest muscles

You’ll be strengthening your upper body and enhancing your surfing performance.

Conditioning the upper body and shoulders is essential in improving your surfing performance, boosting your strength and endurance, and protecting you from potential injuries.

To maximize these benefits, focus your workout on exercises like:

  • Push-ups
  • Pull-ups
  • Planks
  • Shoulder presses

These exercises target the back, deltoid, triceps, chest, arm muscles, and shoulder muscles.


Boost Your Mood and Mental Health



Ever wondered why surfers seem so laid back?

Surfing isn’t just a physically demanding sport; it’s also incredibly beneficial for your mental well-being.

The soothing rhythm of the waves, the salty breeze, and the vast, open ocean provide a meditative experience that helps reduce stress and anxiety.

Additionally, surfing activates the amygdala and hippocampus in the brain, promoting relaxation and mental clarity.

But that’s not all – the Mammalian Dive Reflex, a fascinating physiological reaction that occurs in mammals when submerged in water, can:

  • Slow your heart rate
  • Redistribute blood to vital organs
  • Reduce stress levels
  • Induce a state of calm

So ride the wave and let surfing boost your mood and mental health.

According to a study done in Australia:

“By the end of the six-week program, those receiving surf therapy had reductions in depression, anxiety, hyperactivity and inattention symptoms, as well as fewer emotional and peer problems. This was compared with those in the control group, who had increases in these symptoms.” – Institute for Mental and Physical health and clinical translation of Deakin University.


Enhance Flexibility and Balance


A surfer enhancing flexibility and balance while surfing.

Surfing makes you improve your flexibility and balance, which in turn can enhance your overall physical performance and reduce the risk of injury.

By constantly adapting to the ever-changing waves and maintaining your balance on the surfboard, you’ll be challenging your body and increasing your flexibility.

As you progress, you’ll notice your flexibility and balance reach new heights.


Build your Endurance for Life


Surfing is more than just a sport; it’s a way to build your endurance for life. By engaging in regular surf sessions, you’ll be strengthening your cardiovascular health, increasing your endurance, and toning your muscles.

But the benefits don’t stop at the physical level – surfing also boosts your mental well-being, providing you with improved mood and mental clarity.

So, as you ride your next wave, remember that it’s not just you enjoying an exhilarating sport, but also building your endurance, both physically and mentally.

Embrace the challenge and let surfing, with its steep learning curve, transform your life.


The Beauty Benefits of Saltwater



Did you know that saltwater from surfing can give surfers a beauty routine a major boost? The ocean’s natural elixir can exfoliate your skin, relieve acne, and promote strong, healthy hair.

The next time you hit the waves, take a moment to appreciate the beauty benefits that the ocean has to offer.

And let’s not forget the natural flush that surfing can give your complexion. With its invigorating effects, surfing can provide you with a glowing and attractive look that’s sure to turn heads both on and off the beach.


Cold Water Immune System Boost


A surfer getting ready to surf in cold water that will boost the immune system.

By submerging yourself in cold water, you stimulate your immune system, activating white blood cells and cytokines to help fight infections and diseases.

“Cytokines are small proteins that are crucial in controlling the growth and activity of other immune system cells and blood cells. When released, they signal the immune system to do its job. Cytokines affect the growth of all blood cells and other cells that help the body’s immune and inflammation responses.”- American Cancer Society

So, the next time you surf in icy waters, remember that you’re not only challenging yourself, but also giving your immune system a much-needed boost. Embrace the cold and let it strengthen your body’s defences.


Vitamin D and Sun Protection


Spend time under the sun and breathing fresh air but make sure you are protecting your skin from the sun while surfing.


Surfing under the sun offers a unique opportunity to soak up some essential vitamin D, which is crucial for bone strength and disease prevention.

However, it’s important to remember the significance of sun protection while enjoying the waves.

Applying sunscreen and wearing protective gear will ensure you reap the benefits of vitamin D exposure without risking sunburns and long-term skin damage.

Most surfers enjoy surfing in the morning, as the sun is less strong and wind conditions are optimal.

So catch some rays while riding your next wave, but always practice sun safety to maintain your skin’s health and vibrancy.


Improve Sleep Quality


Surfing doesn’t just benefit your body and mind during the day – it can also improve your sleep quality at night.

You’ll get a burst of dopamine, aka the “feel-good” hormone, when you’ll catch and drop into a nice wave.

You’ll also feel more relaxed after spending time in the water. This is called the Blue Mind Theory.

By reducing stress, anxiety, and insomnia, and promoting better sleep patterns, surfing can help you achieve a restful night’s sleep, which is essential for overall health and well-being.

So let it be your ticket to not only a healthier, happier life, but also a better night’s sleep.


Longer life expectancy

Surfing helps staying fit, being more relaxed and being more aware of your body’s health.

There are probably no science study proving that surfing will make you live longer quite yet, however, strong muscles will help to prevent major injuries later in life, and so will improving your flexibility and boosting your metabolism, while feeling more relaxed in general.
For these reason we think that surfing definitely contributes to protecting the longevity of your body, which helps you live longer.

Beginner Tips for Surfing Success


A picture showing a surfer practicing his pop-up on land to perfect his technique.


If you’re a new surfer, fear not! We’ve got some beginner tips to help you maximize the health benefits and enjoyment of this incredible sport.

Start by using a larger board to help you stay afloat and catch those awesome waves more easily.

Practice your pop-ups on land to perfect your technique and make it easier to transition to the water.

And don’t forget to learn surf etiquette – be respectful of other surfers, avoid dropping in on someone else’s wave, and give others space in the lineup.

By following these tips, you’ll be well on your way to surfing success and reaping the numerous health benefits that this fantastic sport has to offer.




In conclusion, surfing is not only an extraordinary sport that offers a wide range of mental and physical health benefits, but also a great workout.

From improving cardiovascular health and muscle strength to boosting mood and mental clarity, surfing has something for everyone.

So, whether you’re a beginner or a seasoned pro, embrace the many health benefits of surfing and let this exciting sport transform your life.

As you ride the waves, remember that you’re not only achieving personal milestones but also unlocking a world of health benefits that will enrich your life both on and off the beach.

Are you ready to dive into the world of surfing and discover its incredible health benefits?

Are surf hats worth it? Surf caps vs bucket hat


Let surfing be your passport to a healthier, happier life.


Book a surf retreat now


Frequently Asked Questions


What benefits can I get from surfing?


Surfing is an excellent cardiovascular exercise that build strength and heart health, increase focus and build core strength. It’s also a great source of fun and can help reduce stress.

Whether you’re starting out or looking for a challenge, surfing offers something for everyone!


Why do surfers look so healthy?


Surfers are blessed with naturally glowing skin thanks to the circulation health benefits of surfing and exposure to salt water and natural elements.

Having to paddle constantly to catch a wave is a good workout! Surfing helps improve our fitness level.


What surfing does to your body and mind?


Surfing can reduce stress and anxiety while improving sleep, mood, and overall mental health.

The physical activity and intense focus associated with surfing releases a cocktail of “feel-good” chemicals like endorphins and dopamine into the blood system, leaving you feeling euphoric and blissful.


How does surfing improve cardiovascular health?


Surfing engages the heart and improves blood circulation, helping to strengthen your cardiovascular system and reduce your risk of heart disease.

It is also a great way to stay active and have fun. Surfing can help you stay in shape, build muscle, and improve your balance and coordination. Plus, it’s a great way to connect.

How does surfing help with mood and mental health?


Surfing can reduce stress and increase endorphin levels, leaving you with a sense of calm and improved mental wellbeing.

Additionally, it provides an opportunity to be mindful and enjoy a meditative experience.

If you are struggling with anxiety and depression, you might want to try surfing as a natural therapy.

On top of getting immersed in nature and fresh air, surfing builds self-confidence and will help you get better night’s sleep, no medication needed.