Is kayaking suitable for older paddlers?
Many people kayak well into their 70s and beyond. The activity is low-impact, can be done at an easy pace, and offers gentle exercise and time outdoors. The main challenges tend to be getting in and out of the boat, sitting comfortably for long periods, and handling a cold or capsized situation. With the right boat, calm water and a few precautions, these can be managed. If you want to know more about what paddling offers, see the benefits of kayaking.
Talk to your doctor first
If you have heart disease, balance problems, joint replacements, shoulder or back issues, or take medications that affect alertness or circulation, ask your doctor whether kayaking is appropriate and whether any limits apply. This is general information, not medical advice.
Choosing a kayak
- Sit-on-top kayaks (see best kayak for beginners) are often recommended for beginners and older paddlers because you sit on the boat rather than inside it, making entry and exit simpler and removing the feeling of being confined if you tip. They can be wetter, however.
- Sit-inside recreational kayaks keep your lower body drier and warmer but need more flexibility to enter and exit.
- Width and stability: wider boats feel steadier at rest. Many recreational kayaks suited to beginners are roughly 30 inches wide or more, but stability feels different for everyone, so try before buying if you can.
- Weight: a lighter boat is easier to lift and carry. Inflatable and folding kayaks can help, though quality and stability vary. A cart or roof-rack loader can reduce lifting.
- Seat: a higher, supportive, chair-style seat with good back support can be much more comfortable than a low seat.
- Tandem kayaks (see tandem kayaks): paddling with a partner can add stability and company, as long as you can communicate well.
Getting in and out
Entry and exit are where many older paddlers feel least confident.
- Launch from a gently sloping beach (or follow how to launch a kayak from a dock), a low floating dock or a kayak launch where possible.
- Hold the boat steady (ideally with a helper), keep your weight low and central, and sit down before swinging your legs in.
- Keep three points of contact on the dock or shore when you can.
- Practice in shallow water first, including how to get out if you tip.
- Some paddlers use a paddle across the stern as a brace on shore, but ask an instructor to show you the technique rather than relying on a description.
Comfort and posture
Add a cushion or seat pad if needed, adjust footrests so your knees are slightly bent, and sit upright. Take breaks to stretch, and shorten trips to start with. Use a lighter paddle, and rotate your torso rather than relying on arms and shoulders. Sun protection, a hat, and water are worth carrying.
Safety basics
- Always wear a properly fitted life jacket.
- Choose calm, warm, sheltered water and avoid wind and strong current.
- Paddle with a partner or group and tell someone your plan and return time.
- Carry a whistle and a phone in a waterproof case.
- Dress for the water temperature. The “120 rule” is a rule of thumb: if water plus air temperature in Fahrenheit is below about 120, wear thermal protection such as a wetsuit or drysuit.
- Learn how to re-enter your boat, or choose a kayak and technique you can manage after a capsize; see kayak capsizing.
Kayak or paddleboard?
Many people find stand-up paddleboarding harder to balance on (see kayak or SUP), while kayaking from a seated position feels more stable for most beginners. Sit-on-top kayaks are generally a gentler place to start.
Ways to start
Try a rental or guided tour on calm water, or take a beginner lesson (kayak lessons for beginners). Local clubs often welcome older beginners. For more physical limitations, see our guide to adaptive kayaking.
FAQ
How do I get in a kayak from shore? Position the boat parallel to shore in shallow water, steady it, sit down, then bring your legs in. Practice with a helper first.
Is kayaking for 2 hours a workout? It can be, depending on pace. A relaxed paddle is gentle exercise; see how many calories kayaking burns.
Which is harder, paddleboarding or kayaking? Most beginners find paddleboarding more demanding on balance.