As you’re already pumped to get started with your first (or maybe 10th surf lesson), you can easily forget to do some warm up exercises to ensure your body is primed and ready for the action to come. 

Warming up before you get on your surfboard is crucial for preventing your risk of injury, as well as improving your performance on your board.


Importance and Benefits of Warming Up

There are a few benefits of warming up before any type of physical activity, such as:

Improved Performance

During exercise, the blood flow to your muscles increases by 75%. This ensures the capillaries (or blood vessels) open up, allowing your muscles’ temperature top increase. As a result, more oxygen is released which will help you perform better on your board.

Improved Oxygen

When you are working out or taking part in any physically demanding activity, your muscles require oxygen. When you’re warming up, the oxygen is released more easily.

Improved Blood Flow

When you warm up for about ten minutes, your blood vessels open up, this will help put less stress on your heart.

Increase Muscle Contraction

During a warm up, your body’s temperature rises which helps improve nerve transmission and your muscle metabolism, which results in better performance.

Preventing Injury

Warm muscles contract and release better, reducing your risk of injury. 


During a warm up, your body produces more hormones, like cortisol, which helps regulate your body’s energy production.

Focus Your Thoughts

During the warm up, your mind will start to focus more on the activity at hand, thus ensuring you’re focused when you’re ready to start with your surf lesson.


Dynamic Warm up

Dynamic warm ups are a great way to effectively warm up your muscles and are usually better than static stretching. With dynamic stretching, you stretch through a range of motion.

At Stoked, our surf instructors incorporate a few dynamic stretches in the warm up.

To start, our learners will do a short jog to get their blood pumping. Then we’ll form a circle and do the following:

  • Arm swings

  • Leg swings

  • Ankle rotations

  • Arm stretches

  • Jog in one place

  • Upper body rotations

  • Bodyweight squats

  • Neck rolls/stretching


We try to include various warm up exercises to ensure we warm up our bodies from our heads to our toes!


In conclusion, ensuring you properly prepare your body for an intense exercise like surfing, you’ll decrease your chances of obtaining an injury, like pulling a muscle! 

Remember to cool down as well to allow your heart rate to get back to normal. Try walking at a slow pace on the beach or do some static stretches.


Start Surfing

Want to take your first surfing lesson? Our team at Stoked School of Surf will ensure you have an unforgettable surf experience! Get in touch to book your lessons.



So you’ve just finished your surf lesson with Stoked School of Surf, now what? What is there to do after learning how to surf? 

Muizenberg aka ‘Berg, is one of Cape Town’s most popular beaches because of its friendly waves and great swimming spots. The beach is also a popular spot for beginner surfers because of its generally calmer and warmer wateryou might already be hesitant to get on your board, never mind jumping into cold water!

The beach is located on False Bay, which is a large, curved coastline with long, white sandy beaches and even longer, rolling waves when the conditions are right. In the past, False Bay was mistaken for Table Bay by sailors, which is how it earned it’s name ‘False Bay’.

Now that we’ve told you a bit about the beach, it’s time to tell you about a few things you can do in Muizenberg after your surf lesson.


If You’re in the Mood for Food…

Knead Bakery & Café

After a surf lesson, there are guaranteed whale sounds originating from your abdominal area, right? A surf lesson can definitely make anyone ravenous for some good grub.

The Knead Bakery & Café located on Surfer’s Corner is the ultimate chic café with some great food and maybe a warm cup of coffee after swimming in cold water.

You’ll be able to watch the waves roll in through the café’s glass-enclosed patio, ensuring you have a view with your lunch.

Check out the café.


Yoffi Falafel

If you’re in the mood for some Middle Eastern food, Yoffi Falafel is yet another local favourite to visit in Muizenberg. Here you can order deliciously fresh falafels (in a pita or on a plate), falafel burgers, hummus plates, falafel balls, salad tubs, and more.

If you want something to drink, they also have a wide variety of options ranging from kombucha to ginger beer.

Check out the restaurant.


Hang Ten Café

Vegans listen up! Muizenberg caters to everyone! Situated in Surfer’s Corner in Muizenberg, Hang Ten Café has been crafting delicious food and beverages for over four years. The café puts focus on preparing wholesome food for locals and tourists. 

For some lovely vegan-friendly meals, gluten-free, grass-fed meat options, as well as vegetarian options, head on over to Hang Ten Cafe.

Check out the café.


The Striped Horse

After your lesson, you’re guaranteed to be thirsty, right?

Another favourite amongst locals is The Striped Horse beach bar and grill. Here you can expect ice-cold draft beer, some good grub, and great music.  

Check out the beach bar & grill.


If You’re in the Mood for Discovering…

The Corner Surf Shop

Why not catch up on some surf history after your lesson at one of the oldest surf shops in Cape Town. 

With stock ranging from both imported and local surfboards to wetsuits, bikinis, and other trendy clothing, the shop has it all. You can also check out the shop’s museum showcasing a collection of vintage surfboards.

The Corner Surf Shop was first opened in July 1971 in Clarendon Lane, Muizenberg. The shop’s founder, Peter Wright, had resigned from his job at a shipping company in Cape Town and was going to join his friend, Clive’s, business. However, Clive’s business had closed down and Peter had to think of another solution. 

His solution? Start building surfboards for himself and his friends. Peter was building boards at his parent’s home in Kommetjie but after a while, he was forced to look for a different location to build his boards, thus after a few years of ups and downs, Peter found the perfect place for his shop, and so The Corner Surf Shop was born. 

Check out the shop’s full history.


The Surfer’s Circle Walk of Fame

Once just a mere traffic circle located in Surfer’s Corner, now a circle honoring surf history.

Surfer’s Circle will allow everyone to celebrate the culture and heritage of South African surfing. 

A Little History

Did you know that the first South African surfer ever recorded riding a wave while standing up, was a woman? Heather Price is the lady that made history!

Heather rode the first wave in Muizenberg in 1919, after befriending two US Marines that had docked in Cape Town, on their way back home, after World War 1. The marines had wooden surfboards, which Heather used to learn how to surf.  

If You’re in the Mood for Shopping…

Blue Bird Garage Market

Are you in the mood for a bit of everything ranging from food to art to drinks? At the Blue Bird Garage Market, you’ll find it all.

Also known as the “Friday Market’, Blue Bird comes to life on Friday evenings, starting at 4 pm and ending around 10 pm.

With vendors from surrounding towns, you’ll have the opportunity to purchase local goods that are proudly South African.

Check out the market.


FEAT. sock co. 

Are you a sock collector or maybe you love funky designs? Visit the FEAT. sock co. shop in Muizenberg, for some awesome socks!

FEAT. sock co.offers various socks designs ranging from pets to wildlife, accommodating socks for kids, ladies, and men. They even have neat little pouches and gift boxes available.

Check out the store.


Palmer Road Market

Palmer Road in Muizenberg has been in business since 1920 and has had countless traders as the years pass by. 

You’ll have countless shopping options ranging from food, art, craft, and other fun activities!

The market brings the street alive with entertainment and has a night market as well for those of you who are night owls. 


Now that you know about all the things you’re able to do after your surf lesson at Muizenberg, don’t be afraid to explore the beach.


Want to Learn How to Surf?

We offer various surf lessons ranging from private to group lessons. If you already know how to surf, just don’t know where to go, we also offer guided surf experiences and for those a little more apprehensive of waves, we offer a flatwater SUP paddle on the Atlantic Seaboard. Get in touch to make your booking



Finding that perfect surfboard is easier said than done as the generic factory-made boards most likely won’t meet your unique surfing needs. Just as some teenagers need their prom dress to be tailored to suit their unique body shape or some car fanatics want their car to stand out with a special bumper or custom artwork, so do some surfers require their boards to be a bit more unique.

So, if you’ve already tried every board in the shop, it might be time to think about getting in touch with your local surfboard builder and let them construct your custom board.

For hundreds of years, surfboards were constructed from nothing but wood, with the board stained with natural plant oils. They were big, heavy, and plain-looking.

In modern times, boards are made from various materials to help withstand the force from the waves and although various materials go into the making of a surfboard, it still needs to be light, buoyant, and strong.

Let’s delve into the bigger questions; how exactly is a surfboard made? What materials are used? How does it get its shape? How can it withstand the force of the waves?

Follow along as we take a behind-the-scenes look at how a modern-day surfboard is made in this interview with hand shaper Lyndon Read from Lyndon Read Surfboards.


Manufacturing Process

Client Brief

Most projects begin with a brief. In this case, the shaper and client would meet to discuss the specifications for the build of the board. Not only are the board dimensions discussed but also the surfer’s body dimensions, stance, experience level, and types of waves to be surfed.

Below, Lyndon takes a look at a form filled in by a client on what exactly they want to have in their surfboard. The form includes fields like tail shape, rail type, length, width, and thickness of the board, etc.

Basic Canvas

In order to start building the surfboard, the shaper makes use of a moulded piece of foam called a “blank”. This will be the core of the surfboard that will be shaped, glassed, and polished resulting in a finished surfboard.

A blank is roughly formed in a surfboard-shaped blown mould. Inside the mould, polyurethane chemicals are poured which forms a thick, white foam resulting in the “foam core”.

Commonly the blank is made of two foam halves, running from the nose to the tail. Sandwiched between these halves is a thin wooden stringer (about 5 mm wide) which helps provide strength to the board but still allowing flexibility.



Using an electric planer, the shaper uses his trained eye to remove excess foam from the blank until it is the ideal thickness. Constantly refining the contour and ensuring there are no uneven bumps on the surface of the board.

See as Lyndon planes the blank below with an electric planer.

When the board is the right thickness, the surfboard builder then uses a hand plane and sandpaper to further shape the board’s surface and sides.

Below are a few shots of Lyndon checking the board’s thickness and further smoothing it down by hand.

Once the shaper has completed the process of making the blank bump-free, the blank is then measured and the outline of the surfboard is drawn on for the actual surfboard to be cut.

According to Lyndon, what makes his work different than other shapers, is that he makes use of multiple shapes to create a new, unique shape for his clients. 

Below you can see him make measurements for when he needs to start cutting out the board. The board needs to be a length of 5’11” and a width of 19”, which was specified by the client on the order form.

After all the measurements are done, Lyndon starts cutting out the board with a hand saw. This is a tiring job and can become quite tricky when it comes to the head and tail areas.

After the cutting process, the board is then smoothed down again to get rid of the rough bumps created by the saw. 

Below you can see the blank taking its final surfboard shape.


Before the final stage of glassing comes into play, the board builder will typically add personalisation to the board to make it more unique for the client.

Lyndon typically adds his signature to the board along with other details like the client’s name, the date the board was created, its size, and also what type of glassing is used.


The next part can become quite a sticky mess. “Glassing” refers to the whole process of sealing the core of the surfboard with fibreglass and resin. 

The first step is laminating the foam core with fibreglass cloth and resin. Board builders typically make use of Epoxy resin as it’s less toxic when used to build the surfboard, and it makes the board stronger and more flexible. This type of resin is generally used with EPS foam cores but is also used on foam cores containing Polyurethane.

Below is the space where Lydon places a board that’s ready to be glassed.

Now that we finally know the process of building a surfboard and what diligent work goes into such a project, follow along our conversation with Lyndon Read, local, handmade-surfboard builder.


Interview with Lyndon Read Surfboards

Why would someone consider a custom-built surfboard over a factory-made one?

“Because they’re looking for a specific requirement from the board. Most of my clients are looking for a very unique board for unique conditions. Some people will want a longboard but a certain type of longboard for Muizenberg. Then they’ll want to use the same board for riding the Inner Kom, which is at Kommetjie. I’ve got to create a board that can actually handle both of those waves. The one is very flat and forgiving, while the other is quite steep, round, and very fast. It’s a little left that runs really quickly and is quite steep. The rails need to be rolled a certain way so that it can handle that wave but then also a pleasure when  surfing at ‘Berg.” 

Is it difficult making the board work for both situations?

“It is kind of tricky. When you’re shaping you’ve got to mentally simulate the actual riding of the board and how it’ll perform in those waves. That’s what I do with every single board I shape. Sometimes people want a stock standard board with the focus being on custom artwork. But I always do my own tweaking to the shaping of the board.

For a beginner, I will put things in like a big single concave which is almost like training wheels on a bicycle. As they improve, the concave actually starts coming into play. But when they’re still at beginner-level, it actually helps them stabilise.” 

What is your ethos for building boards?

“I think I want to achieve the ultimate lifestyle. And that’s the end goal. The ultimate lifestyle would be to travel around locally and internationally, from Cape Town to Durban to Mozambique. I’ve always wanted to go to places like Sri Lanka, Morocco, and Brazil. Ideally, I’d like to create a base in Europe and the States and move between them. I’d like to work as a guest shaper.” 

Do you see that happening in the next few years?

“In the next three years, definitely. I’ve already started establishing connections overseas with other shapers who have been asking me to come over. I am committing the next two to three years solidifying my platform here before branching out further.”

How long does it take to build a board?

“It takes about three hours shaping the board, about one to two hours doing the artwork, and about three hours glassing. It can be built in a day but typically it’s about two weeks.”

What are the steps to build a surfboard from scratch?

“The customer will come to me and ask me to make them a board. We then fill out an order form. I ask for full payment upfront upon receipt of my invoice. Once payment is received I schedule the manufacture of their board into my calendar. With this money, I purchase the blank, fibreglass cloth, resin, fin-, and leash plugs along with specifics to the artwork. I don’t supply fins with my boards as these are expensive and often the customer has a preference. 

“Once I’ve bought the blank, I start the process of shaping. Followed by artwork, simple artwork can take an hour and a half to two hours, where complicated artwork can take up to four hours to do.”

Do you glass the boards yourself?

“I don’t outsource my boards for glassing and finishing, I do everything myself. I do the entire process from A-Z. In the surf industry, you’ll find that most shapers don’t glass or sand their shapes. With most of the shapers I know, they’ll shape the board and send the board away for artwork or have an artist come in to do it. Then it goes to somebody else for laminating and there’s somebody else who glasses the board. Hopefully, it’s a surfer but generally, it’s not.

There’s a huge technique to glassing a board. When you’re riding a surfboard, and you’re a good surfer, you want your board to flex in certain ways. You want your board to be very responsive under your feet. Most surfboard factories have labourers working that have never surfed in their lives before. They don’t understand the fundamentals of glassing a surfboard. And that’s why, I think, being a custom shaper (custom board builder is actually what I am) is very beneficial to my clients. They’re not getting a surfboard that they can just go buy off the shelf.” 

Do you make space for the fins?

“So, you buy things that are called “fin plugs” and then sink them into the board. Then you glass over that.”

What materials do you use?

“There are two types of foams predominantly used; polyurethane and polystyrene. Polyurethane is laminated with polyester or epoxy resin while polystyrene can only be laminated with epoxy resin. When glassing the bottom deck, either a 4 or 6 ounce fiberglass cloth would be used. The top deck would also be glassed with a 4 or 6 ounce fiberglass cloth. The fiberglass cloth would vary in its combinations of ounces and layers for the decks. For example; I like to do strong laminating – on the bottom deck I use 1 layer of 6 ounce and a double layer patch over the fin boxes. This would make the fin box area 12 ounce. On the top deck, I use a double layer of 6 ounce on the entire deck. This would make the top deck 12 ounce.”

“The more solid one is the polyurethane and the bubbly one is the polystyrene.”

How long have you been building boards? Did you teach yourself?

“The first board that I ever made was with my brother and I was about 13 or 14 years old. This is my first memory of building boards and me helping him. ” 

Where is your favourite spot to surf?

“Kalk Bay Reef.”

How do people approach you to design a surfboard? 

“Word of mouth or Instagram.” 

Do you get requests from people from overseas?

“A lot of my customers are foreigners. I do have a lot of South Africans who can afford my boards and who do want my boards but the majority are German, French, and Dutch tourists. I’ve been shaping for nearly 20 years, in that time I’ve made a wide variety of boards for a wide variety of people and nationalities.

Tourists come to South Africa for three months. They’ll arrive and order a board. Generally and depending on my workload they will get their board in about two to three weeks. They surf during their surf holiday and then take it back home with them. Sometimes they’ll order two to three boards, take them back home and sell off two boards that help pay for their trip.”

Do you test the boards or let your customers test them? And have people bought back a surfboard because it didn’t “work” for them?

“No. I’ve never had anybody come back to me with that issue. When I hand over the board I tell my customers that the board has taken two to three weeks for me to make but it needs another two weeks of curing time after I’ve glassed it. I tell them not to surf it because it will either get a dent or they could potentially break it in half.”

If you’d like to follow Lyndon Read on his journey shaping all sorts of boards for clients, then follow him on Instagram, with his handle, @lyndonreadsurfboards, or Facebook


If you’re interested in picking up a new hobby or finding your passion in life, Stoked School of Surf offers various lessons for surfers of all ages. From surf camps in Cape Town, to Stand Up Paddling (SUP) lessons, we have it all. Get in touch to receive your stoked experience



So you’ve decided you’re going ahead with surfing lessons, that’s awesome! Whether you’ve decided to buy your first surfboard or you’re renting one from the surf school, you’re probably wondering which is better for a beginner surfer such as yourself, a soft- or hard surfboard? We’re here to give you a better understanding as to why each has a different role to play in any beginner surfer’s journey.


Chances are you rode a surfboard somewhere in your life or you’re completely new to the whole experience, and with that in mind, if you have ridden a surfboard before, it’s likely you rode a “foamie”. A foamie or softboard is a soft surfboard most commonly used as a beginner board. 

Why Use a Softboard?

When choosing a surfboard for your first lesson or as a newbie surfer, volume plays a critical role in the process. This is where a soft surfboard comes into play. 

Volume & Buoyancy

A soft surfboard’s large volume plays a key role in helping a new surfer learn how to balance on the board. The foam material adds buoyancy which can make it easier for beginner surfers to paddle and ultimately catch a wave. 

Decreased Risk of Injury

As most surfboards are quite large and difficult to operate in the busy waters, chances of getting hurt are high. With a foam surfboard, your risk of injury decreases immensely when learning how to surf on this particular board.

How is this possible? 

When you collide with the board, the hits are padded so you won’t get as hurt as with a normal, hard surfboard. This will also benefit the surfers around you.


As foamies are mostly used by beginner surfers, don’t expect a sky-high cost for these boards. Essentially, you won’t be paying a lot for these boards making them an added bonus when chosen as your board.


Cons of a Soft-top Surfboard

As with most things in life, softboards do have their cons. 

Size & Weight

A softboard is one of the biggest and heaviest surfboards out of all the boards you get. You’ll have to consider where to store it when you’re not in the water, how you’re going to transport it to the beach, and if you will be capable of carrying the board on your own. 

Below is a great graphic by The Wave Shack on the different surfboards available.

Hardboard / Hard Tops

We’ve discussed why a soft-top surfboard is your best option when beginning your surfing journey, but let’s have a look at hardboards.

Since you’re most likely starting out on a softboard, you’ll probably become a regular surfer and this will cause you to quickly outgrow your foam surfboard. Since you’re becoming more experienced and you’re starting to perfect your surfing skills, board performance and aesthetics will most likely become a priority for you. You’ll also want to show off your killer board, right?


Different Types of Hard Boards

Polyester Resin Type

The more traditional or standard type of surfboard manufactured over the years. This type of surfboard has soft foam shaped into it and covered with layers of polyester resin and fibreglass cloth, giving the surfboard a harder outer layer making it extremely waterproof.

This type of surfboard is fairly easy to carry as it’s not heavy and looks just like a traditional surfboard. 

However, these boards can turn slightly yellow after spending time in the sun for long periods, and they can ding or break easily, again, not ideal for beginners.


Moulded Epoxy Sandwich Type

Because of the mould used to shape the surfboard, it’s often called a “Pop-out”. 

The Moulded Epoxy Sandwich type surfboard is very durable and usually allows its owner to remove its fins.


Epoxy Resin with Fibreglass Cloth Type

Although similar to the polyester boards, it uses a different foam for its core but still has a fibreglass cloth outer layer.

These surfboards are even lighter than the polyester resin surfboards and they’re also more durable. They are also shaped like the traditional surfboards and they can easily be repaired if they get a ding or crack.


Why Hardboards are Better for Professional Surfers

Modern surfboards are typically made of polystyrene foam covered by layers of fibreglass cloth. This makes their outer surface extremely hard, making them unfit for beginner surfers.


Fragile in Beginner Surfer’s Hands

As these boards are quite easy to get a dent or even break, it’s not ideal for beginner surfers to make use of these boards as they’ll most likely be falling off the board 99% of the time. 


Paddling Power

As these hardboards aren’t as easy to paddle with as softboards, you’ll need some paddling power when making use of these boards.


Upgrading Your Softboard to a Hardboard

If you’ve been surfing for a while and you’re more comfortable on the water, you might want to upgrade from your softboard. 

For beginner surfers, the best boards to upgrade to are the funboard (Mini Malibu) or the Mini Malibu’s big brother, the longboard (Malibu).

As a smaller version of the longboard, the Mini Malibu is the preferable option if you are paddling through larger surf as they are easier to operate. This board is great when you’ve moved on from the foam surfboard and you’re ready to start learning turns.

Another thing to keep in mind with progressing from a softboard to a hardboard is increased risk of injury. As you’re moving away from the softer foam material, surfboards with harder outer layers can become quite painful when they hit you during your surfing.


Which One Should You Choose as a Beginner?

As we’ve mentioned, the better option when choosing between a softboard and hardboard is definitely the softboard. Since you’re just starting out it’s a given that you’ll be falling off your board quite a lot before becoming better at surfing. 

The foam surfboard will save you some money in the long run and you’ll avoid massive injuries when you’re learning to surf on it. Once you’re comfortable with surfing, you can choose to upgrade to a hardboard of your choosing. Although, try to stay away from anything shorter than the funboard or longboard until you’re 100% comfortable surfing larger waves.

Our mission is to ensure you don’t miss out on the stoke of surfing here in the Mother City. Get in touch with our team to start riding waves no matter your surfing level or experience. 



It’s a New Year, and that can mean only one thing: It’s time for us to make (or break) our New Year’s resolutions. But instead of setting yourself resolutions that you can’t keep (like going to the gym), why not try something fun? This year, why not make surfing your New Year’s resolution. 

Human nature states that if you find something you love doing, it won’t be a chore. Force yourself you to do something you hate, and before long you’ll be making new and exciting reasons why you can’t do it. 

A great tip to keeping to your goals is to avoid generalisations. If you want to get healthy, don’t say “I want to be healthier”, rather commit to something that makes you healthier. 

Bad Goal: I want to get healthier and fitter

Good Goal: If I commit to surfing a few days a month, I will become fitter, and by default, I will become healthier. 

Did you know that besides being fun, there are a ton of mental and physical benefits of surfing?  Now ask yourself, would you rather be in a hot, sweaty, stinky gym, or out on the water? We know what we prefer! 


First Time Surfing

Of course, it’s easy to make excuses, such as, “I’ve never surfed before”, “I can’t afford to buy a board”, “I have no one to surf with”, and so on. Fortunately for you, there is no obstacle that you can’t overcome. 

Even professional surfers had to get onto a surfboard for the first time and fall off it to get better at surfing. Also, keep in mind, there is no age limit for learning something new. 

Get Rid of Excuses

You can easily rent a surfboard for as little as R350 —  and if you head to Muizenberg or join one of our classes, you will have people to surf with. You can even make a booking with friends so you can start a new hobby together!


Benefits of Surfing

Play Time

When was the last time you played? As children, we would run and play outside all the time. When our parents called us in for dinner, we would beg for 30 more minutes of playtime. 

Most adults seem to have lost this wonder and eagerness to play; this is reflected in our resolutions. We set goals to lose weight, stop smoking, eat healthier, and all that boring stuff. When was the last time you made a commitment to yourself to have fun?  

With surfing, you’ll be able to muck around in the water with friends and family, or even friendly strangers. And if you want to take a short break from the water, you can always play with a ball or frisbee on the beach. 


Mental Health

We always seem so busy nowadays. With our smartphones continually beeping and demanding our immediate attention, and work or studies that seem almost unending, few sports allow you the opportunity to disconnect fully. 

Surfing isn’t only great for physical health; it’s one of the best ways to clear your mind. So if you want to get into a better mental space, de-stress, or you just want to run away from the world for a few hours, almost nothing can compare with surfing.

Nothing can compare to the deep peace you get when sitting on your board waiting for a wave. 


Get high – In a Family-Friendly Way

It’s worth noting that as you surf your brain will release endorphins which have been proven to reduce depression and anxiety. So when you come out of the water, you will be more relaxed, less depressed, and ready to take on the world!

Doctors really should consider writing prescriptions for surfing, wouldn’t you agree?


Make it a Habit

For a resolution to stick, you need to make it into a habit. The best way to make surfing a habit is to take a few classes to boost your confidence, then commit to going down to the beach a few times a month. Here at Stoked School of Surf, we offer to pick you up for your lessons.

Even if the water is cold, head to the beach. There are numerous types of wetsuits with various thickness, length, etc. that you’ll definitely find your perfect fit. And if your skin is a bit more sensitive on the sensitive side, get a thicker wetsuit to keep you from freezing.

And if you’re thinking “What if it rains?”, what’s the worst that could happen… You’ll get wet? However, don’t go surfing during a thunderstorm…

If you chat to someone who has been surfing for a while, they’ll tell you that surfing gets into the blood. If they go too long without surfing, they get an almost physical craving to get back into the water. So, once you’ve been surfing a few times, surfing will be second nature. 


Are you ready to make surfing your New Year’s resolution? Get in touch and let us help you make that happen.



Although surfing originated in Hawaii, there are surfers all over the globe catching wave after wave. Surfing can make you feel euphoric especially if you catch that mega wave like a pro surfer. From breathing in the crisp air to working your muscles to become stronger with each paddle, surfing has loads of benefits. Let’s take a deep dive into both the physical and mental health benefits of surfing.

Physical Health Benefits of Surfing

From boosting your cardiovascular health to muscle strength, let’s have a look at all the physical health benefits of surfing:

Heart Health

Since you’re paddling out on a board and using your arms, legs, back, and everything else to work your surfing mojo, you’re getting a workout in. All that paddling gets your muscles pumping, allowing your heart’s strength to increase with all the cardio you’re doing. Over time surfing will help lower your blood pressure and your resting heart rate which can result in a decreased risk of strokes, heart attacks, and other diseases.

Strengthen & Tone Muscles

Surfing is an excellent total body workout. 

You’ll strengthen:

  • trapezius (traps)

  • rectus abdominis (core or abs)

  • Obliques

  • Biceps

  • Triceps

  • Deltoids

  • Pectoral

  • Rotator cuff

  • Lumbar muscles

  • Legs

  • Bottom

  • Calves

Since you make use of bodyweight in surfing, you’re toning your muscles more than going for a workout in the gym. Although you can train some of the muscles used when paddling, you can’t 100% increase your paddling strength at a gym. 


Increase your paddling strength by paddling for about 20 minutes on flat water.

Burn Calories in a Fun Way

Instead of visiting a gym and working out for an hour or so, jump on your surfboard and burn calories as you surf. 

Although it depends on the surfer’s body type and other measurements, surfing can burn as much as 130 to 260 calories when surfing for 30 to 60 minutes at a time. 

Use this calculator to calculate how many calories you can burn according to your weight and the time you surf.

Boost Your Immune System

Studies have shown that regularly immersing your body in cold water (aka the freezing ocean) has major benefits for your body. Cold Therapy helps activate your body’s natural healing powers to help it relive symptoms of various medical conditions. It also improves your immune and lymphatic systems as well as your circulation.

The pressure in cold water is anti-inflammatory and can help ease headaches and pain. No wonder you’re always told to bathe in ice water when you have physical injuries! 

Cold Shock

Be careful when going into cold water as it can shock your body by the sudden immersion in cold water. 

Vitamin D

Get your dose of D-elightful hormones from your time in the sun. Since you’re spending all that time in the sun when surfing, you’ll obtain vitamin D for your body to help your bones get stronger. Vitamin D regulates the amount of calcium in your blood. 

Sleep Better

Surfing can help improve your sleep quality and help you catch some extra z’s. When you’re outside, the melatonin in your increases and this hormone is responsible for healthy sleep. 

Since surfing physically wipes you out from all that exercising, you’ll fall asleep quicker and stay asleep for longer. The exhaustion will help you get into a deeper sleep to ensure your muscles get repaired from all that activity.

Better Balance & Flexibility

Standing up on your board and staying there requires loads of balance, another benefit of surfing is it improves your balance immensely.

Another benefit of taking up surfing is increased flexibility. As you almost do yoga-like positions to get on top of your board, surfing requires some flexibility on your part. Being flexible also helps prevent injuries on and off your board.

Healthy Skin & Hair

Free whole body facial and detox anyone? Since the ocean is full of saltwater, you’ll get a natural exfoliant making your skin, hair, and scalp oh-so-smooth. Plus, the saltwater can help detox harmful chemicals and air pollution from your body. 

In fact, loads of skincare products make use of saltwater and seaweed. Why buy products when you can reap benefits directly from the source?

Train Your Brain

Think about it… Every day you spend surfing you’re learning to read the ocean and its waves, learning to handle rips, tides, and currents, maybe seeing a new fish or two, and so on. Even if you’re a skilled surfer by now or a total newbie, surfing makes you use your noggin, even if you don’t realise it.


Mental Health Benefits of Surfing

Now that we’ve covered the physical health benefits of surfing, let’s have a look at some of its mental benefits…

According to a report, people suffering from PTSD (post-traumatic stress disorder) saw improvement with a bit of surf therapy incorporated into their daily activities. So as it seems,  surfing doesn’t just have a high impact on your physical well-being but on your mental health as well.

Deal with Stress & Get Rid of Tension

With so many factors contributing to stress in today’s busy world, whether it’s about money or relationships, stress can have some nasty effects on the mind and body. Constantly feeling overwhelmed or anxious is nobody’s cup of tea. 

Surfing can have wonderful effects on the mind as it’s a combination of working out, being outside in the sunshine, and having fun. Doing all this helps your body release cortisol and feel-good endorphins (dopamine or L-theanine) which are linked to improving your mood and even easing pain. 

A surfing session will guarantee a zen moment when you feel like the world is caving in on you or you just need a quick escape.

Improve Confidence and Build Self Love

Taking the time to teach yourself a new skill, like surfing, can help boost your confidence by proving to yourself that you can achieve the goals you set. 

You’ll also build some self-love as you experience the amazing things your body can accomplish, whether that’s surfing like a pro or even just standing up on your board as the wave takes you to shore.

Meet New People

The ocean is massive and there are thousands of surfers out there catching the waves, so meeting new people is a given.

This is a great benefit if you’re not always keen on going surfing on your own. Now you can call up your new, fellow surfer friends and spend your day in the water, having a blast!

If you’re too shy or feel the ice is impossible to break, and you’re a newbie, you are bound to either drop in on someone’s wave or crashing into them, which will guarantee a conversation to spark.


Want to reap the benefits of surfing and become part of the surfing community? Why not start with some surfing lessons in the new year? At Stoked School of Surf, we have lessons available for any occasion, from group to private and Stand Up Paddling (SUP) to surf camps. Get in touch to start your stoked experience today.