How to stay surf fit

August 22, 2024
Posted by David Somerville

You may have heard the phrase "the best way to stay surf fit is to surf", but what do you do when there is no surf (or you can't get to the beach as often as you would like)? Here's our guide to how you can keep fit for surfing.

Why stay surf fit?

Unless you're lucky enough to surf almost every day (and live somewhere with very consistent surf), you're likely to have experienced a point where you're surfing and think "I wish I had got fitter!". This sometimes happens when you're paddling out in larger conditions or are knackered after an hour of surfing, but the waves are firing and you want to stay in much longer.

Staying surf fit means you can maximise your time in the waves and in some cases, ensure that you are as safe as possible in the water.

If you can maintain a good level of fitness in between sessions then you're also going to have much more fun...and surely that's what it's all about?!

Whilst it's true that surfing is a great way to keep fit for surfing, there are some exercises and activities you can do to help ensure you can surf better and for longer.

Exercises

There are numerous exercises that are great for keeping you surf fit. Some involve weights and others just use your own body weight as the resistance.

Here's some of our favourites:

Push-up - simple and easy to do. Set yourself a target and increase this each time by a few more
Dumbbelll push-up - use a dumbbell under each hand and do regular push-ups. When you're confident, alternate pulling a dumbbell up to your chest when you're in the 'up' position. Do this for a slow count of 4 seconds up and then 4 seconds down
Kneeling Swiss Ball Press - kneel on a Swiss Ball, with a dumbbell in each hand, then press them both up above your head
Dynamic lunges - get into a lunge position, with your front leg forward and your other leg trailing behind, both in contact with the floor. Step forward, jump up and switch leg positions, then repeat.

Stretching and yoga

As well as exercises to build your muscles and improve your stamina, it's also important to keep as flexible as possible. This is where stretching exercises or activities such as Yoga or Pilates can really be beneficial.

Some simple stretches to help you include:

Star jumps (or jumping jacks):

Stand upright, legs together and arms by your side
Jump into the air, with your legs apart and your arms coming up and over your head
Repeat this

Quad stretch:

Stand in front of a wall and place one hand on the wall
Hold your other leg with your hand and bring it up towards your bum, keeping knees and thighs together
Hold the leg in position and breathe
Return it to the floor, switch legs and repeat.

Cobra pose:

Lie on your front, legs together and hands on the floor below your shoulders (as if you were going to pop-up on a surfboard)
Press the ground with your palms and lift your head and chest off the ground, making sure your neck is in line with your spine
Slowly lower yourself back to the ground and repeat.

Plank:

Lie on your font on the floor. then push up onto your forearms (so they make an L-shape)
Push up onto your toes
Hold this position for as long as is comfortable
Repeat this and try to increase the length of time you hold yourself up.

Here's a useful video to help you get started with building a regular stretching routine:

Yoga improves your balance greatly, as you have to hold positions for a period of time. There's also the added benefit of it giving you the ability to focus your mind and breathing.

If you're planning a surf trip to a surf camp, then look for one that also offers yoga classes as well, such as Soul & Surf.

Other activities

If you're not the biggest fan of workouts, then fear not, as there are some other activities you can do that will help you stay surf fit...

Skateboarding - a great way to emulate some of the core surf moves, especially if you have a surf skate board, such as those made by Carver. You can also incorporate skateboarding into your daily routine - skate to work or the beach to check-out the surf.
Paddleboarding - this is ideal when the surf is flat or you can find a nearby lake or river. It develops your core strength and improves your balance
Swimming - another great activity that aligns to surfing, as the swimming strokes are similar to the paddling action you're going to be doing, helping to develop those long muscles in your arms and shoulders. Swimming will also build up your stamina
Running - this has seen an increase in popularity over recent years, with the rise of regular events such as Parkrun. Running increases your lung capacity and endurance, plus many people say it's a great way to relax. Just start slowly if you're new to it and get some advice - you don't want to pick up any injuries that will then keep you longer out of the surf.

If you're looking for some more inspiration, then check out this video from Koa Rothman, with workouts for your legs and abs...