Let’s be real: most workouts feel like a chore. But what if sweating it out could mean gliding across a mirror-like lake at dawn, spotting dolphins in the Bay of Islands, or laughing with mates as you wobble through your first on water SUP yoga pose? Paddleboarding isn’t just exercise—it’s a full-body and mind reset, backed by science. Here’s why more people are ditching dumbbells for decks:
1. Mental Health: SUP is Nature’s Antidepressant
The Science:
A 2020 study in the Journal of Happiness Studies found that people who exercised near water reported 23% higher mood boosts than those who hit the gym. Even better, research from the University of Exeter revealed that spending just 20 minutes near “blue spaces” (oceans, lakes, rivers) slashes stress hormones like cortisol by up to 17% - wow!
Why SUP Wins:
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Moving Meditation: Balancing on a board forces you to focus on the present and you'll have to put the phone away - no room for work emails or grocery lists. A 2021 University of Waikato study linked this “flow state” to reduced anxiety and improved emotional resilience.
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Vitamin N(ature): NZ’s wild waterways aren’t just pretty—they’re also free therapy. Studies show exposure to natural light and greenery increases serotonin (the “happy hormone”) and even sparks creativity. The amount of times I've experienced an 'a-ha' moment when im out on the water, really attests to this!
Local Flavour: Try a sunrise paddle in Fiordland. The only sounds? Your paddle dipping and the occasional kia call. Bliss, eh?
2. Vitamin D: Nature’s Free Supplement (No Pharmacy Required)
The Science:
Nearly 1 in 3 Kiwis have insufficient Vitamin D levels, according to the NZ Ministry of Health. But just 10-15 minutes of midday sun exposure gives you your reccomended daily dose.
Why SUP Wins:
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Safe Sun: On the water, UV reflects off the surface, so you absorb more Vitamin D than lying on the beach like a lazy seal. Win! Just be sure not to over do it and apply sunscreen!
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Stronger Bones, Better Immunity: Research from the University of Otago links regular outdoor activity to lower rates of seasonal blues, improved immune function and better bone health - we'll take that!
Pro Tip: Slip on a rashie and hat for protection—no one wants to look like a overcooked crayfish.
3. Social SUP-erpowers: Friends, Family & Fur Babies
The Science:
A 2018 UK study found that group exercisers reported 26% higher motivation and 19% lower stress than solo gym-goers. And whats even better is bonding over shared challenges (like not face-planting in a headwind) builds trust and deepens relationships.
Why SUP Wins:
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Whānau-Friendly: From toddlers to grandparents (and yes, even your over-enthusiastic labrador), SUP is for everyone.
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Community Vibes: Join a local paddling club - because nothing beats post-paddle banter over a cuppa.
4. Fitness That Doesn’t Feel Like Work
The Science:
A 2022 study in the International Journal of Sports Science found that recreational paddleboarding burns 330-460 calories/hour—similar to cycling! It also:
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Builds core strength (goodbye, lower back pain)
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Improves balance (SUP yoga, anyone?)
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Boosts cardiovascular health (without the treadmill dread)
Why SUP Wins:
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Low Impact, High Reward: SUP is gentle on joints but tough on flab. Perfect for post-injury rehab, dodgy knees or just trying to 'stay in shape'.
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Adventure = Exercise: Explore hidden coves, chase fish, or race your mates to that island - Paddleboarding is so much fun you’ll forget you’re even working out.
5. Never Gets Old (Unlike Your Running Shoes)
Boredom-Proof Perks:
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SUP Surfing: NZ’s breaks aren’t just for shortboards.
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Multi-Day Missions: Pack a dry bag and camp wild in Abel Tasman.
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SUP Fishing: Snag a snapper while working your obliques. Multitasking!
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Race It: Enter SUP races and challenges for bragging rights (and jelly legs).
The Takeaway
Paddleboarding isn’t just a sport - it’s a science-backed shortcut to feeling awesome, and who doesn't want to feel awesome? You’ll soak up Vitamin D, crush stress, and sculpt muscles you forgot existed, all while exploring NZ’s backyard.
Ready to ride the good vibes? Grab a board, round up your crew, and get out there. Your mind (and Instagram feed) will thank you.
