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Keeping fit while on a ship

Health and Fitness 1st February 2018

Keeping fit while on a ship

Staying fit or maintaining fitness on a boat can be difficult but it’s not impossible. There is a lack of space unless you are on a large ship that has a weights room onboard.

Even on a small boat, it is possible to get an effective workout done. Many people do
boxercise, callisthenics Pilates or yoga onboard.

This can be done with minimal equipment.

Recommended equipment for keeping fit on a boat

  • TRX
  • Resistance bands
  • Yoga Mat
  • Boxing gloves
  • Focus mitts
  • Hand weights
  • A skipping rope

With these pieces of equipment, you will able to make a variety of total body workouts. They
offer diversity to keep workouts fun and are small, lightweight and portable. Another benefit is that they are also affordable as they are not expensive to buy.


With some focus pads and boxing gloves, you and a partner can have a great cardiovascular and muscular endurance total body workout. It is a great way to burn calories and stay in shape. If you are alone you could hand a small bag up and do a bag routine.

If space is limited why not shadow box. This can be made harder by having some weights in your hands. A skipping rope is a fantastic piece of equipment that can be used for cardio and coordination. Research has shown that skipping is a more effective form of cardio than running.

The ship is your gym

For an even more minimal workout, you can use the boat as your gym. Doing some cardio by walking around the ship or jumping outside of the ship into the ocean and doing a water aerobics workout. Although this could depend on the water quality and boat

Climbing up a few ladders or pull-ups to work the back muscles and the arms and some triceps dips on some bars or side benches, of course, it depends on the space available.

Bodyweight training benefits

Bodyweight training can be more effective training method than using machines. Another benefit is that this training is accessible no matter where you are at any time as it requires no gym membership or equipment.

Bodyweight training can be done in a circuit training format for optimal results. The intensity of
the workout can be adjusted to your fitness levels and goals.

Some tips

Try to stretch as much as possible while on board to keep your joints and muscles supple this
can help you to avoid any strain or injury.

Staying hydrated is very important for your body. Try not to become dependent on caffeine to
stay awake as this diuretic it will actually dehydrate you.

It is hard to get started and stay motivated. Therefore it is recommended to have a routine that is easy to stick to and not very time-consuming. Read yoga and fitness magazines, YouTube videos and utilize smartphone application for ideas and motivation. It will require some creative innovation to keep fit while on a boat.

How to avoid back pain when Boating or Sailing

Health and Fitness 14th September 2017

Boating and Sailing are both equally rewarding and demanding sports, requiring a lot of experience, expertise, and knowledge of the ocean. What can often be unspoken about or not taken too seriously is injuries that can occur while doing either activity, like back pain. There are a couple of easy habits to get into to avoid a build up of back pain that could leave you uncomfortable for weeks, months or even years. When taking part in such grueling sports, it’s wise to remember some simple ways to prevent chronic injuries such as back pain.

The first natural habit to take on if you’re going to be involved in either boating or sailing regularly is doing some consistent core exercises. Your core strength is inherent to the state of your back. Your spine and back are only as sturdy as their foundations, found in the center of your abdomen. By maintaining a healthy regime either before or after you go out on the boat of working out your core muscles and keeping them nice and tight, you will lower your risk of suffering from chronic back pain. You will also have the strength to move around the boat much more limberly with added flexibility as the muscles in your stomach can take the brunt of the pressure you apply when pulling at the sails or rigging the mast.

The second simple way to avoid back pain when you’re boating or sailing is making sure you maintain excellent posture. If you’re somebody that goes out on the vessel to escape the office, then you might be someone who also struggles to sit upright at their desk. The spine is designed to sit right in the middle of your pelvis and stand up straight, and office jobs can often make this hard to achieve. You use your back a lot when boating or sailing, and it is under immense pressure. If you don’t have good posture and your spine isn’t straight, the pressure will be more likely to damage it and weaken it over time until you’ve developed chronic pain in your spine. By simply forgetting to maintain a safe, healthy posture, it can be surprisingly easy for sailors to put too much pressure on their lumbar spine and develop consistent pain as a result.

Being the proud owner of a boat comes with its mantle, and often the rules are too technical for the layman in us. It takes commitment and practice to learn how to boat or sail correctly, and a deep-set respect of the ocean around you to anticipate how unpredictable it can be at times.

Instilling healthy habits like core exercises, correct posture, and educating yourself through books can also help you prevent the unpredictable, like developing chronic back pain as a result of too much time out at sea. Keep up with these simple tricks, and you’ll be smooth sailing in no time.

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