Kayaking

Wear a life vest and check the weather, wind, and water conditions. Adjust the footrests and hold the paddle with your hands shoulder-width apart.

Start paddling slowly in calm water close to shore. Rotate your torso and place the blade in the water beside your feet on alternating sides.

Ease your pace and paddle back to the shore or dock. Get out steadily, then check your distance and duration.

Continuous paddling works your cardiovascular system and upper body. Torso rotation links your arms, shoulders, and core.

Avoid paddling with your arms only; rotate your torso as well. Do not go farther from shore than your skill and the water conditions allow.

Breathe steadily in rhythm with your paddle strokes. If your breathing becomes rushed, slow your strokes and let it settle.

Record your distance and workout duration. Use a GPS device or a measured activity record as a reference.