Tone up for Summer Sailing with these Exercises

Sailing can be a great way to unwind on summer days, but many people forget that sailing can be quite a workout, and they end up sustaining injuries that require extensive physical therapy to treat. To prepare yourself now for the season of sailing ahead, you might try some strengthening exercises to get your body ready for this physically demanding but highly rewarding pastime. Here’s a closer look at some ways to tone up before you get on the water this summer.

Weight Training

Especially on windy days, you need to have the upper body strength to pull lines and adjust sails. You might also need to do some heavy lifting to get all supplies on the boat before your excursion, so it can be helpful to tone up with weight training in the winter and spring. As you begin lifting weights to tone your upper body, be sure to address all major muscle groups, including the chest, back, and shoulders rather than focusing only on the arms.


You might find yourself in some strange positions while sailing, as you may have to reach far in front of you or bend down frequently. In addition, it can be tricky to keep your balance if you run into choppy water. Pilates or yoga can be helpful in strengthening your core and improving your balance so that you can move as you need to. These activities also support a healthy spine, so they might help you address any lingering back pain after a long day of sailing.

Squats and Lunges

A strong lower body can support your core and your upper body as you lift, bend, and maneuver in different ways to keep your dinghy afloat. To help tone your legs, thighs, and glutes, do some daily lunges and squats. For an added challenge, hold weights while you perform these exercises.

If you do get hurt sailing or you simply want to make sure that you avoid injuries during your summer activities, connect with Baxter & Walsh Physical Therapy for a consultation. You can reach our Wantagh location at (516) 826-0116 or call us in Bay Shore at (631) 206-2989.