Make a Splash

It’s a feeling of pure freedom. An exhilarating break from walls and workout machines, from daily stresses, and from land itself. Along with the scenic rewards, kayaking offers the sublime experience of piloting your own boat under your own power—and that can boost your self-confidence in every area of your life, says Jerry McAward, a veteran kayaker and an instructor with the American Canoe Association. “It’s a totally harmonious activity between nature and your body.

“For some, kayaking is like a slow dance,” adds McAward, “for others, the cha-cha.” In flat water or touring kayaking, you glide serenely in a lake, bay, or calm river with a long boat (at least 8 feet), which is wide for easy entry. In white-water kayaking, you hit the rapids in tight-fitting, short boats. Both offer a great workout, training your arms, abs, hips, and upper and lower back—and can burn up to 400 calories an hour. And compared with canoeing or rafting, paddling with a two-bladed kayak paddle is easier to learn, and kayaks are easier to maneuver, says McAward. So it’s just right for kids who are swimmers age 9 and up, making it the perfect family activity.

Build a Seaworthy Body
Kayakers rely on strong core and back muscles. “You’re holding an upright seated position while paddling in a rotational movement,” says Gineth Mendez-Yibirin, a trainer at Coral Springs Sport 24 Hour Fitness in Florida. The following moves will eliminate your weak links.

Diagonal chops with a medicine ball
Stand with your feet shoulder-width apart, back straight, abs tight, and knees slightly bent, and hold a 2- to 6-pound medicine ball high above your right shoulder with two hands. Then, swoop the ball down to your outer left knee (or above your left ankle, if you’re flexible enough). Return to the starting position and do three sets of 15 on each side.

Body-weight back extensions
On the lower-back extension bench, secure your feet, and cross your hands in front of your chest. Draw in your navel, tighten your glutes, tuck in your chin, retract your shoulder blades, and slowly bend your upper body forward (keeping your back straight) until it’s nearly parallel with the floor. Raise your upper body to the starting position, keeping your chin tucked and shoulder blades retracted. Do three sets of 15.

It’s the Eskimo Way
Flipping over is the number one fear of all newbies. Don’t worry—a lesson will teach you how to exit a flipped kayak and perform an “Eskimo roll.” Find schools on paddling.net, and choose an instructor certified by the American Canoe Association. Day classes can cost $60 to $150; 5-day courses can run from $350 to $1,500.

Get Gear, Get Wet
Rental shops will provide a kayak, paddle, white-water spray skirt, life vest, and helmet, starting at about $45 per day for white water; a bit less for flat water, sans helmet and spray skirt. If you catch the fever, nothing beats an inflatable kayak for portability.