Surfing
Paddle out and ride waves on a board.
How to start
Take a lesson at a surf school with a wetsuit and a soft board. Learn to paddle, pop up and read waves in small, gentle surf.
How to progress
Surf regularly in small waves, work on your fitness and technique, and move to bigger waves as your skills grow.
What the evidence says
Evidence: limited
We found no good trials on surfing and health. Much of the time is spent paddling, which works the shoulders and back, and waiting. It is also a way to spend time outdoors in the sea. Injuries from the board and from falls are the main downside.
Take care: Waves, currents and the board itself can injure you. Learn with a qualified instructor, surf between the flags and wear a leash. Check with a GP if you have a heart or breathing condition.
12-week starter plan
Take a few lessons first. Then surf regularly in gentle waves and add fitness work for your shoulders and core.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3 METs (Surfing, including paddling and waiting between waves (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Take lessons: they cut the learning time.
- Surf where there are lifeguards and other surfers.
- Always use a leash.
Common mistakes
- Surfing waves beyond your ability.
- Paddling out without checking the conditions.
- Not warming up your shoulders.
Kit and cost
Moderate to high Approximate UK prices.
- A soft-top board (about £250 to £500, second hand from £100)
- A wetsuit (about £100 to £300) and a leash
- Surf lessons (about £30 to £50 a session)
Frequently asked questions
Is surfing hard to learn?
It takes time. Lessons and small, gentle waves help.
Do I need to be a strong swimmer?
Yes. You should be comfortable in the sea and able to swim well.
Is surfing a good workout?
Yes, mostly through paddling. Evidence for health benefits is limited.
Good for: Skill Fun & social Heart & fitness
Compare with similar options
| Surfing | Wild (Open-Water) Swimming | Kayaking and Canoeing | Dragon Boat Racing | |
|---|---|---|---|---|
| Typical session | 90 min × 2/wk | 30 min × 2/wk | 90 min × 1/wk | 60 min × 2/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Moderate cost | Low cost | Moderate cost | Low cost |
| Equipment | Specialist kit | Basic kit | Specialist kit | Some equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Moderate fitness | Some fitness | Some fitness | Some fitness |
| Evidence | limited | limited | limited | limited |