Let’s Talk About Movement That Feels Like a Mini Vacation
You don’t always have to be in a gym to get a great workout. In fact, some of the most effective and enjoyable ways to move your body don’t involve machines, mirrors, or memberships. As a personal trainer and nutritionist who works with adults over 40, I’m all about finding sustainable, fun, and low-impact ways to stay fit—and paddling is at the top of that list.
Kayaking and paddleboarding (also called SUP—stand-up paddleboarding) are two of the best ways to strengthen your body, clear your mind, and get outside. And here in Pensacola, we’re lucky. We’re surrounded by water. Whether you’re a beginner or just want something new to add to your fitness routine, these activities are accessible and surprisingly beneficial.
Let’s look at five fantastic spots in Pensacola for paddleboarding or kayaking, and why this kind of movement might just be the low-impact solution you’ve been looking for.
1. Big Lagoon State Park
Why It’s Great: Big Lagoon is calm, scenic, and spacious—ideal for both beginners and more experienced paddlers. The park’s lagoon waters are mostly protected from wind and waves, making it easier to find your rhythm without getting tossed around.
Fitness Benefit: Paddleboarding here gives your core a serious workout. It takes balance, control, and gentle, repetitive movement—exactly the kind of exercise that’s joint-friendly and builds stability.
Need to Know: You can bring your own board or kayak, or rent nearby. Park entry is $6 per vehicle. Bring sunscreen, water, and maybe a friend. It’s always safer (and more fun) in pairs.
2. Bayou Texar
Why It’s Great: Bayou Texar is located just minutes from downtown Pensacola, making it one of the most accessible paddle spots in the city. It’s a peaceful place to unwind after work or start a weekend.
Fitness Benefit: Kayaking here works your shoulders, arms, and back, but the low-resistance water makes it easier on joints than something like weight training. It’s also a great way to improve your cardiovascular health without pounding the pavement.
Need to Know: Launch from Bayview Park where you’ll find plenty of parking, public restrooms, and even a kayak rental station if you don’t have your own gear.
3. Deadman’s Island (near Gulf Breeze)
Why It’s Great: Despite the name, Deadman’s Island is full of life. Paddle out from Shoreline Park in Gulf Breeze to this tiny island and enjoy clear water, marine life, and a great view of Pensacola Bay.
Fitness Benefit: The longer distance to reach the island gives you a moderate cardio workout, and if you’re on a paddleboard, balancing while paddling adds an extra core challenge.
Need to Know: You can rent paddleboards and kayaks locally in Gulf Breeze if you don’t own one. Expect to pay $25–$40 for a half-day rental. This is a great spot to bring a packed lunch and make a day of it.
4. Pensacola Beach Sound Side
Why It’s Great: Unlike the Gulf side with its strong waves, the sound side of Pensacola Beach offers calm, shallow waters—perfect for beginners or those easing into paddle fitness.
Fitness Benefit: Paddleboarding here is gentle on your knees and hips but still gives you a full-body workout. It’s also a peaceful, meditative experience. Great for stress reduction.
Need to Know: There are several rental shops on Pensacola Beach, like Lazy Days Beach Rentals or Coastal Paddle Company. You can often find discounts if you go during the week or book online in advance.
5. Blackwater River State Park
Why It’s Great: Looking for a more secluded, nature-filled paddle? Blackwater River delivers. With its slow-flowing water and forested banks, it’s ideal for those who love serenity and wildlife spotting.
Fitness Benefit: Kayaking here boosts endurance without high impact. The river’s gentle current helps move you along, giving you the chance to paddle longer distances without over-exerting your joints.
Need to Know: This spot is a little bit of a drive (about 45 minutes north of Pensacola), but it’s worth it. There are kayak and canoe rental companies nearby like Blackwater Canoe Rental. Be sure to check water levels before going, especially after rain.
Why Paddle Workouts Are a Great Choice for Anyone Over 40
Low-impact doesn’t mean low benefit.
Paddleboarding and kayaking are excellent for maintaining muscle mass, improving balance, and building endurance—all things that become more important as we age. They’re also easier on your joints than high-impact workouts like running or jumping.
Plus, being on the water can reduce cortisol (the stress hormone), which supports overall well-being and even weight management. A 2018 study published in Environmental Research showed that time in nature—including water-based environments—reduces anxiety and improves mood.
And here’s the best part: you don’t have to be super fit to start. You just need to get out there.
Renting vs. Buying
Buying: Boards and kayaks can range from $300 to $1,200 depending on the brand and quality. If you go regularly, it may be worth the investment.
Renting: If you’re trying it out or only paddle a few times a month, rentals are affordable—usually $20–$40 for 2–4 hours. Some local companies even offer punch cards or memberships.
Bring a Friend (Or Meet New Ones)
Let’s be honest—trying something new can be a little intimidating. That’s why I always suggest bringing a buddy. Not only does it make the experience more fun, but it also keeps you accountable.
Don’t have someone to go with? Look up local paddling groups on Facebook or Meetup. Pensacola has an active outdoor community, and you’ll be surprised how many people are open to newcomers.
A Personal Note from Coach Chris
I started paddleboarding later in life—not because I was training for anything, but because I needed a new way to decompress. What I found was something better than a gym: sunshine, water, fresh air, and a peaceful way to work my body without punishment.
So if you’ve been stuck in a rut or unsure about how to get moving again, I can’t recommend this enough. It’s not about how hard you go—it’s about showing up, moving with intention, and enjoying the process.
Final Thoughts: You Belong Out There
You don’t need to be “in shape” to try paddleboarding or kayaking. You just need to start. Every paddle stroke builds strength. Every minute on the board builds confidence. And every quiet moment on the water reminds you that fitness isn’t just about muscles—it’s about feeling alive in your own body.
So whether you go for 30 minutes or a full afternoon, remember: movement is medicine, and nature is the gym we’ve always had access to.
Have you tried paddleboarding or kayaking yet? What’s holding you back—or what do you love about it? I’d love to hear your story.
