Let’s be real: The best things in life—those moments of pure joy and accomplishment—come from pushing ourselves beyond what’s easy or convenient. Sure, no one loves doing things that are hard in the moment, but the payoff? Worth every bit of effort.
And when it comes to kayaking, fitness is everything. Feeling strong, energized, and pain-free on the water isn’t just about skill—it’s about taking care of your body. You can can find amazing health and wellness in nature just by going outdoors!
The Science of Doing Hard Things
Ever notice how amazing you feel after conquering a tough workout or pushing through a mental barrier? That’s not just a psychological boost—it’s brain chemistry. Research suggests that engaging in difficult tasks you don’t want to do strengthens a part of the brain linked to longevity and overall well-being (Schultz, 2020). So, on the days you don’t feel like exercising, remember: the discomfort is temporary, but the strength, confidence, and vitality you gain will last.
The Foundation for Kayak-Ready Wellness
Kayaking demands endurance, strength, flexibility, and mental resilience. Here’s the approach that keeps me paddling strong year-round, injury-free, and full of energy.
Daily Essentials for a Stronger Body & Mind
✅ Stretch for 10 minutes a day – Every. Single. Day. This is non-negotiable. Improved flexibility means better paddling posture, reduced injury risk, and easier movement on and off the water.
✅ Lift weights – You don’t need to be a bodybuilder, but strength training is crucial, especially as we age. It boosts muscle mass, supports joint health, and even helps regulate hormones. Research shows that resistance training improves metabolic health and reduces the risk of age-related decline (Fragala et al., 2019).
✅ Hydrate – Seems simple, yet most people don’t drink enough water. A good rule? Track your intake. Dehydration leads to fatigue, poor concentration, and muscle cramps—none of which you want when paddling.
✅ Prioritize sleep – No shortcut here. Poor sleep reduces coordination, reaction time, and endurance. Aim for consistency in your sleep schedule.
✅ Eliminate (or reduce) sugar, alcohol, and processed junk – Harsh truth? These things zap your energy and slow recovery. If you want to perform at your best, fuel your body with real, whole foods.
✅ Get morning sunlight – Just 5-10 minutes of natural light in your eyes within the first hour of waking can regulate your circadian rhythm and boost mood (Rosenwasser & Turek, 2015). I make it a habit to step outside for a quick walk or water check as soon as I wake up.
✅ Delay caffeine and screens for 60-90 minutes after waking – Start your day with water instead of coffee. Give your body time to wake up naturally before bombarding it with stimulants.
✅ Cold exposure (3 minutes) – Ice baths and cold showers might sound brutal, but they improve circulation, reduce inflammation, and even combat depression (Shevchuk, 2008). If you can handle rough sea conditions, you can handle a cold plunge!
✅ Try intermittent fasting (3 mornings a week) – Skipping breakfast occasionally can improve energy levels, mental clarity, and metabolism. Just be sure to nourish yourself with whole foods the rest of the time.
The Simple Formula for a Healthier Life
It’s not complicated:
➡️ Move often, stay active.
➡️ Food is most important. Learn how to eat.
➡️ Spend time in nature. Everyday. No excuses.
➡️ Challenge yourself. Set goals, work hard... results will come.
➡️ Learn how to properly breathe. Seriously. Chances are you are doing it wrong.
➡️ Think positive thoughts only. Stay present, avoid having opinions.
➡️ And, of course, kayak as much as possible.
Modern life makes these habits harder to maintain, but your body will thank you for making them a priority.
Kayak Guide Justin’s Workout Routine
Here’s my personal strength and conditioning plan. I do this 2-3 times per week (for about an hour each session) and stretch daily. If you’re sore, rest—recovery is just as important as training.
Weightlifting Routine for Sea Kayaking
🧘 Yoga/Stretching – 15-30 minutes, seven days/week
💪 Strength Training - 2-3 times per week
Pull-ups – 3-5 sets, max reps
Overhead Press (barbell) – 3 sets, 6-8 reps
Barbell Rowing – 3 sets, 6-8 reps
Push-ups – 3-4 sets, total of 50 reps
Bench Press – 3 sets, 5-8 reps
Incline Dumbbell Chest Press – 3 sets, 6-8 reps
Squats – 3 sets, 6-8 reps
Deadlifts – 1 set of 5 reps
Core (Knee Raises, Leg Lifts, Crunches) – 5 sets throughout workout
Plank – 3 sets
🏃♂️ Cardio/Endurance
Rowing Machine or Bike – 10-15 min (~2km)
Optional: Swimming Laps – Focus on underwater breath control and endurance
You Can Find Nature & Wellness in Door County
It all comes down to one thing: Dedication. The stronger and healthier you are, the better you’ll feel on the water, and the more you'll enjoy every single moment in your kayak, in nature and in your everday life.
Ready to level up your paddling? Start today. Your future self will thank you. I know you can do it!
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