Kayaking & Canoeing
Kayaking and canoeing get you out on calm, beautiful water with gentle, low-impact exercise that is easy on aging joints. You set the pace, soak in the quiet, and feel wonderfully refreshed by the time you reach shore.
What you need to start
- A stable recreational kayak or canoe (rented or bought)
- A properly fitted life jacket (PFD), worn every time
- A lightweight paddle sized to you
- A calm, flat-water spot like a pond, lake, or slow river
At a glance
Your learning path
Three stages, taken at your own pace. Start at the top, get comfortable, then move down as you grow. There is no rush, and no wrong place to begin.
Start here. These four short videos cover getting started, the basic paddle strokes, how to get in and out safely, and choosing your first boat, so you can plan a calm, confident first paddle this week.
Top 10 Tips for Beginner Kayakers
PaddleTVKayaking Expert Advice: Basic Strokes
REIHow To Get Into a Kayak
L.L.BeanHow to Choose Your First Kayak | Best Beginner Kayak
PaddleTVNow that you can get on the water, let's paddle farther with less effort. These videos cover an efficient forward stroke and turning, safety and self-rescue, reading calm lakes, canoeing with a partner, and getting your boat to the water.
Kayak Forward Stroke - Paddle Longer, Faster, Easier
TRAK KayaksKayaking | How to Self-Rescue || REI
REIKayaking on Lakes – Everything You Need to Know
PaddleTVHow to Paddle a Tandem Canoe | Tandem Canoeing Essentials
PaddleTVHow To Load Your Kayak | Car Top and SUVs
Chad HooverReady to go further? These cover the kayak roll and advanced rescue, handling moving water and light rapids, sea and touring kayaking, kayak camping, and advanced canoe strokes. Take a class before trying moving water for the first time.
How To: Do a Sweep Kayak Roll
NRSWhitewater Kayak Skills Practice on Class II
Wildwater River GuidesIntroduction to sea kayaking - How to sea kayak - learn to kayak
Online Sea KayakingTop 10 Kayak Camping Tips
PaddleTVHow to Do a J-Stroke - Canoe Technique
CanoeingTVWhy kayaking & canoeing is wonderful after 50
Kayaking and canoeing are wonderful after 50 because they are low-impact and gentle on the knees, hips, and back, while still working your arms, shoulders, and core. The water sets a calm, unhurried pace, the fresh air and quiet are deeply relaxing, and you can paddle alone for peace or with a partner for company. It is a real full-body activity that rarely feels like exercise. Two simple rules keep it safe: always wear your life jacket (PFD) every single time, even on calm water and even if you swim well, and check with your doctor before you start, especially if you have heart, shoulder, or balance concerns. With those covered, every outing leaves you refreshed.
Your first month, week by week
Before anything else, check with your doctor that paddling is right for you. Then watch the beginner videos and buy or rent a properly fitted life jacket (PFD). Practice sitting in a kayak on dry land or in shallow water to get a feel for it.
Take a beginner lesson or rent a stable recreational kayak from an outfitter, and stay on calm, flat water like a small pond or lake. A lesson or guided rental first is the safest, easiest way to start. Always wear your life jacket.
Practice the basic strokes from shore outward: forward, a gentle turn, and stopping. Stay close to shore, paddle for just an hour, and dress for the water temperature, not the air. Bring a friend so you are never alone.
Plan a relaxed hour-long paddle around a calm lake with a partner or club. If you loved it, look into buying a stable, wide recreational kayak or a sit-on-top, which are the easiest to get on and off.
Common mistakes to avoid
- Not wearing a life jacket. Always wear a properly fitted PFD every single time you are on the water, even on a calm pond and even if you are a strong swimmer. This is the single most important safety rule, and it is non-negotiable.
- Skipping a doctor's okay before starting. Check with your doctor first, especially if you have heart, shoulder, balance, or mobility concerns, so you can paddle with confidence.
- Going out alone, especially when new. Paddle with a partner or a club, tell someone your plan, and stay within easy reach of shore until you are very comfortable.
- Choosing the wrong conditions. Avoid wind, waves, cold water, and moving rivers when you are starting out. Stick to calm, flat water and check the weather and forecast first.
- Gripping the paddle too tightly. A relaxed, loose grip and letting your torso do the work prevents sore hands, wrists, and shoulders and keeps you paddling longer.
- Dressing for the air instead of the water. Cold water is dangerous even on a warm day, so dress for the water temperature and bring a dry change of clothes.
Make it easier on your body
Simple ways to keep kayaking & canoeing comfortable and safe with arthritis, low vision, or limited mobility.
- Choose a sit-on-top kayak instead of a sit-inside. Sit-on-tops are far easier and safer to get on and off, and you are never trapped if you tip over.
- Pick a stable, wide recreational kayak, or paddle a tandem canoe with a partner so you have help with balance, steering, and getting in and out.
- Launch from a dock or a gentle beach entry rather than a steep, slippery bank. A dock lets you sit down and slide in at seat height instead of crouching.
- Use a lightweight paddle and clip on a paddle leash so the paddle is easier to lift and never floats away if you set it down or let go.
- Add a seat with good back support, or an aftermarket high-back kayak seat, to protect your lower back and let you paddle comfortably for longer.
- Use a kayak cart (a small wheeled trolley) to roll the boat from your car to the water, so you never have to carry or drag the heavy hull.
Words you'll hear
- PFD (life jacket)
- A personal flotation device, the life jacket you wear every time on the water. It keeps you afloat and is the most important piece of safety gear.
- Sit-on-top
- A kayak where you sit on an open deck rather than inside a cockpit. It is the easiest and safest type to get on and off, ideal for beginners.
- Hull
- The body or bottom of the boat that sits in the water. A wider hull is more stable and forgiving, which is what you want when starting out.
- Cockpit
- The open seating area of a sit-inside kayak where you sit with your legs tucked under the deck. Sit-on-tops do not have an enclosed cockpit.
- Forward stroke
- The basic paddle stroke that moves the boat ahead. Using your torso, not just your arms, makes it efficient and easy on your shoulders.
- Eddy
- A calm pocket of water behind a rock or bend in a river where the current slows or reverses. Paddlers rest and regroup in eddies on moving water.
- Portage
- Carrying or wheeling your boat over land between two stretches of water, for example around a dam, rapid, or to reach the next lake.
Where to find your people
- Local paddling and canoe clubs, which welcome new members and often run beginner-friendly group paddles.
- Outfitters and rental shops, where staff can match you to a stable boat, suggest calm spots, and point you to classes.
- Meetup groups for kayaking or canoeing in your area, an easy way to find relaxed paddles with friendly people.
- REI classes and guided outings, which teach the basics and safety in a supportive, well-equipped setting.
- State and county park programs, which often offer guided paddles, equipment rentals, and naturalist-led trips on calm water.
Start learning Kayaking & Canoeing
Sign up for our free, friendly lessons and we will help you take the first step. Tell us where you are starting from and we will meet you there.
