Exercising on a sailboat might seem a difficult thing to accomplish in such a small space. However, like most things in life, where there’s a will, there’s a way. I know that space in a sailboat is usually limited. This results in bringing less stuff and doing fewer activities on board. But, working out on your sailboat is possible, although you already exercise while operating your sailboat, sometimes this isn’t enough. So, if you don’t want to miss your workouts, learning how to exercise on your sailboat is something you should apply to your routine. Also, if you’re planning to sail for a long time then working-out one or two times per week is a great thing for your health. It’s easy to get a total body workout on a sailboat and keep yourself in shape. Let’s now see how is it possible to exercise while sailing. Follow me!

Useful Information About Exercising on Board

• Do you have a catamaran or a monohull? If you have a cat, then there’s plenty of space in the cockpit and in the forward area on the trampoline which provides a lot of open space. If you have a monohull, then space might be limited but you can still exercise on board.
• Carry lightweight equipment with you. For example, a suspension trainer kit for TRX to rig it to the mast. Moreover, a yoga mat, resistance bands, or a portable stair-stepper. This kind of equipment lightweight, easy to use, and won’t occupy too much space.
• TRX Info: By rigging TRX to the mast, you can use your weight and work on numerous upper and lower body movements. Using the suspension trainer you can work your tricep extensions and biceps curls, your quads with a front squat, do balance crossover lunges, and much more.
• Pull-ups: If you have a hardtop bimini, davits, or an arch over the stern then find a spot to do some pull-ups. In most sailboats, there’s always a place where you can do pull-ups so take a look around to see if it’s possible.
• Be creative and try to make use of the equipment you have on board. For instance, the fender can replace a physio/Swiss ball and the companionway as a stair-stepper!
• There are many exercises you can do when cruising, using various parts of the sailboat. For example, the boom and handholds for stretching. Also, bungee cords, winch handles, halyards, and lines for toning and exercising the upper body.
• The foredeck surface and cockpit seats are great for leg work and abdominals.
• Keep in mind that the day-to-day activity of cruising is a workout in itself. This is because you tense and relax muscles as you balance against the sailboat’s movements. Take for example activities like swimming, rowing dinghies, or bend and pull on the lines; these are excellent workouts to stay in shape!
• Use cans of food for weight lifting if you don’t have dumbbells.
• Try to engage in easy workouts in order to be able to exercise regularly. Workouts on board don’t have to be strenuous every day, but it’s great if you could do a workout 3 to 4 times per week. For instance, a 20-minute workout for 4 times per week, i.e. 2 cardio/HIIT workouts, 1 yoga workout, and 1 resistance training.

Resistance Training on Board

Engaging in resistance training is of high importance when cruising. Generally, this kind of training helps you gain, build, and maintain muscle. More muscle means more strength, functional metabolism, and healthier weight loss. Furthermore, resistance training is the foundation of most workout programs that you undertake. Since carrying heavy equipment on board is not an option you ought to find other ways to engage in resistance training. However, there are several bodyweight exercises that you can do onboard. Also, you won’t need any equipment for bodyweight exercises, except an exercise mat if the floor is too hard. With each of these exercises try using smooth, steady, and controlled movements.

Let’s see some of them:

• Lunges: A basic lunge works the muscles in the lower body, including quadriceps, hamstrings, glutes, and calves. Lunge variations include walking and jumping lunges, lunges with a torso twist, and side lunges.
• Squats: Squats are another excellent lower body workout that doesn’t require space to be done. Increase the reps and try to subtly shift your stance to the side. This way, you’ll target different muscle groups.
• Planks: Planks improve your core strength and stability. Planks also strengthen the muscles in your back, chest, and shoulders. If you want to try a more challenging version of the plank, then try lifting one leg at a time while you’re holding the plank position.
• Push-ups: Normal pushups work the chest muscles (pectorals), shoulder muscles, triceps, and abdominals. If you want to challenge yourself then try some pushup variations like plyo pushups and close stance pushups.
• Resistance band pull apart: Extend your arms out in front of you at chest height. Hold the resistant band, parallel to the ground, with both hands and pull it towards your chest by moving your arms outward. The movement has to start from the mid-back, squeezing your shoulder blades together and keep a straight spine. Do 3 sets of 15 reps.
• Resistance band hip extension and leg press: Hip extension with a resistance band will work the muscles in your hips and legs. Simply keep your body in a straight line, pull your left leg back as far as you can, and try keeping it as straight as possible. Complete 15 reps and then switch to your right leg for another 15. Leg presses will work your quadriceps, hamstrings, calves, and glutes. Similar to a leg press on a weight machine, this exercise makes you work against gravity.
• Tricep Pushdown using the resistance band: Rig the resistance band to the mast and start pulling down the band with your hands straight. Do 2 sets of 15 reps each.
• Sit-ups, crunches, and abdominal exercises: There’s no excuse for these exercises as you can do them anywhere in your sailboat. They work your abdominals, torso, chest, and core. Try doing 2-3 sets of 10-15 reps each, depending on your body’s physical condition.

Cardio and HIIT Workout

Cardio refers to any type of exercise that increases your heart rate during the work-out. And for this reason, cardio is considered to be an aerobic work-out because muscles require oxygen in order to perform it. On the other hand, high-intensity interval training is an anaerobic exercise style. HIIT cardio is a fat-burning training with short intervals that make you push yourself much harder than cardio. Most HIIT workouts last about 20 to 40 minutes and include intervals of 20 seconds on, 10 seconds active rest, and three times through for each set. Other great alternatives for cardio include having a kayak or a paddleboard to row or swimming.

How to Exercise While Sailing – The Bottom Line

Even if you were or weren’t engaged in a fitness regime before setting sail, it’s quite simple to work out on your sailboat. As we’ve seen previously there are many different workouts that you can do aboard. From resistance training to yoga, HIIT, cardio, and TRX. Moreover, if you’re sailing from a marina to a marina then getting off the boat is easy. You can go for a hike or for a run any time of the day. Like this, you’ll explore the surroundings, exercise your body, or even benefit from doing some organized sports activities in the land.

If you’re sailing in warmer climates it’s easy to swim and surf, but for long passages and times when you can’t get off the boat, fitness routines are a great way to keep your shape. I hope that these fitness ideas about working out on a sailboat were useful to you. And remember to stay fit and healthy!