Seniors Are Surfing and enjoying a new form of recreation and exercise. Options are closing down on what we can do these days, but the ocean is safe. With preparation, seniors can be ready to surf and get stronger when they start doing more surf specific exercises.
On the health side, exercise builds immunity and reduces insulin resistance if that is a personal issue. It also helps reduce underlying conditions that can make us more vulnerable to Covid. An exercise and weight control program can make seniors super fit and contribute to a better lifestyle.
How to Prepare and Sustain Fitness for Surfing
Seniors face, like many adults these days, the issues of strength, flexibility and stamina important for surfing. All three of these are also lifesyle quality issues. You need them to enjoy any recreation or to keep up with kids and grandkids. As we age, we can get more sedentary and put on weight; especially in the pandemic when we have lost the gym option.
Surfing demands upper body strength to push our body off the surfboard. Then we need core and lower body strength to get our rear leg under our body to stand up. We need strength to paddle and get our board in front of a foam wave. And finally, we need quick recovery after the exertion. Getting into surf shape changes our lives.
I have a routine that involves all the exercises that help live a healthy life and keep us in surf shape. We don’t need to be professional surfers. Riding foam waves is plenty of fun. Riding foam waves keeps us close to shore and away from the big waves and allows us to choose which waves to ride. An hour of foam surfing is a lot of exercise.
Losing weight contributes to our ability to move and lift our body. When we have been sedentary, our body loses the receptors in the muscles that absorb glucose and prevent carbs from going directly to fat. Building muscle increases receptors and reserves of glucose for exertion and recovery. It is a slow process that improves with consistency and time. Slow calorie restriction and fasting windows are the most efficient methods to reduce belly and body fat.
We don’t need to build muscle size, we want to build exercise capacity and endurance. This means lots of reps with low weights or no weights. We want some upper body exercises, leg exercises, core exercises, and flexibility exercises. They don’t all have to be done on the same day. We can start with a few and add a few each week. An aerobic routine can start with walking or biking and increase intensity just by adding time. Intensity can be added with a few hills. Intensity can be added with intervals. Speed up for thirty seconds and then resume normal pace.
Surfing is about timing and rhythm. We roll over when a foam wave is approaching and begin paddling. When the wave is close we paddle hard a few times. Then we put our hands on the board and perform a beginner pop up. Once in the correct stance we can ride to the beach with little effort. There is a lot of joy in using something without power (the surfboard) to harness Nature’s energy.
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