Seven water-based sports to try in the UAE

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  Mona Al Marzooqi / The National

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  Sarah Dea / The National

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  Christopher Pike / The National

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  Christopher Pike / The National

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  Christopher Pike / The National

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  Christopher Pike / The National

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  Sammy Dallal / The National

Water sports are often associated with hotel kids’ clubs and summertime activities. Luckily for us adults, water sports are more than just a fond childhood pastime, but rather another way to keep in shape. The US Centers for Disease Control states that just 2.5 hours of aerobic physical activity a week, such as swimming, can decrease the risk of chronic illnesses. It has also been reported that people enjoy water-based exercise more than exercising on land. What’s more, water-based sports are typically low-impact, making them ideal for those who are looking to avoid injury, or currently recovering from one. Whatever you enjoy, be it sailing or stand-up paddling, we round up some of our favourite water-based sports in the UAE.

Sailing: Think of sailing and the image that comes to mind is likely to be something that resembles a Ralph Lauren advertisement. However, for all its poshness and exclusivity, at the very core of it, sailing requires strength, agility and the ability to make decisions at a moment's notice. Hoisting of the main sail – or jib – requires the use of your arms, core and legs. And the windier it is, the more demanding this task becomes. Pulling lines can really work wonders for your hand-eye coordination and motor skills, increasing your agility and flexibility. Even something as basic as walking around the top deck – particularly if the sea is choppy – will require core strength to prevent yourself from falling overboard. Equipment is minimal and boats are typically rented. Comfortable clothes should be worn along with closed-toed, non-marking, non-slip trainers. A life jacket will also be required, although this is typically provided when renting a boat. And while boating is physically demanding, there is a reason it's often associated with the likes of the Kennedys and other high-flying figures: it's expensive. Ignoring the fact that buying a boat can set you back more than Dh80,000 – and that's for a small vessel – a two-day beginner course at Watercooled Dubai (www.watercooleddubai.com) starts from about Dh1,750. Still, those who are looking to learn will find several sailing clubs and courses throughout the UAE. Try the Dubai Offshore Sailing Club (www.dosc.ae) and the Abu Dhabi Sailing & Yacht Club (www.adsyc.ae).

Swimming: If you're worried about your joints or are recovering from an injury, why not consider swimming? Both relaxing and low-impact, swimming builds endurance and tones your muscles. It also keeps your heart rate up, improving your overall cardiovascular fitness. There is a variety of strokes that work different parts of your body, from the freestyle to the more advanced butterfly stroke. Luckily, swimming is a relatively cheap sport, requiring only a few pieces of equipment. Investing in a well-made, properly fitting swimsuit – particularly for women – is a must, while goggles and a swim cap should be worn to protect your eyes and hair from the chlorine. These items are available in just about any sports shop, from Go Sport (www.go-sport.com) to Sun & Sand Sports (www.sunandsandsports.com) and even name-brand stores such as Adidas (www.adidas.com/middle-east). Those who are new to the sport or need to brush up on their skills will find a number of swimming classes throughout the UAE, often available through local gyms. Fitness First members in Abu Dhabi and Dubai can take advantage of classes with group courses starting from Dh60 for members and Dh75 for non-members. The Arabian Swim Academy (www.arabianswimacademy.com) in Abu Dhabi offers adult swimming courses while Sports Life UAE (sportslife-uae.com) in Dubai offers 45-minute sessions for adults, based on any level.

Dragon boat racing: While it might sound like something out of Game of Thrones, dragon boat racing is a great way to meet people, engage in healthy competition and, best of all, keep fit. An activity that originated in China about 2,500 years ago, the actual sport involves teams racing one another in boats with dragon heads placed at the front. Typically there are 20 individuals in a boat and one "drummer" – the individual who keeps the pace. Because the boat is human-powered, dragon boat racing is a particularly good core workout and helps increase your strength, endurance and coordination – rowing in time with the rest of the team takes a lot more concentration than one would imagine. Aside from the boat and paddles, the equipment you'll need is pretty basic. Typically participants wear short-sleeved shirts and shorts made from synthetic fibres – to wick away moisture – and sunglasses and a hat. Here in the UAE we even have an organisation dedicated to dragon boat racing. The UAE Dragon Boat Association (www.dubaidragonboat.com) is the official governing body for the sport throughout the Emirates. Those interested in participating can find out about teams and upcoming events around the region on the association's website.

Stand-up paddling (SUP): When the likes of Cameron Diaz and Jennifer Aniston are spotted participating in a fitness trend, you know you're on to something good. Stand-up paddling, or SUP, as it is commonly called, is one of the newer ways of keeping fit in the water, and has gained the attention of celebrities and fitness gurus. Requiring a mix of balance – to keep yourself up on the board – and strength – to use the paddle to propel yourself – it's understandable why so many people are looking to SUP for obtaining that enviable six-pack and lean back. A great core workout, SUP also works your leg muscles and is a low-impact exercise, making it particularly great for runners who suffer from shin splints, knee or hip pain. And while on the surface it might seem like you're not doing much, you're actually burning an impressive 500 to 1,000 calories an hour. Want to really challenge yourself? Why not try SUP yoga? You've not had a challenging fitness experience until you attempt the astavakrasan yoga pose (eight-angle pose) on top of a floating board. Equipment is minimal, requiring only a bathing suit – the board and paddle are available for rent with each session. In Dubai, check out RIVA Beach Club's (www.riva-beach.com) express and group lessons with Ignite Fitness & Wellness, starting from Dh125 plus Dh85 for board hire. In Abu Dhabi, check out Abu Dhabi Stand Up Paddle (www.abudhabisup.com), which offers a 12-month membership, priced at Dh300.

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Kayaking: Typically associated with hard-core outdoor enthusiasts and summer months spent at camp, kayaking is a great way to keep fit and an increasingly popular activity in the UAE. Much like other water sports, kayaking helps to improve your cardiovascular fitness levels. You'll also find an increase in muscle strength, particularly in the back, arms, shoulders and chest, due to moving the paddle. And while sports such as SUP and dragon boat racing require only that you move the paddle side to side, with kayaking, your entire torso rotates as you power the kayak. The equipment list is a bit longer – and pricier – than with other water sports. While you'll need the standard bathing suit or synthetic shorts and T-shirt, a life vest and, if you're going out on your own, a kayak with a paddle are also necessary. The kayak alone can set you back anywhere from Dh1,100 for a basic model up to Dh11,000 for something more advanced. Luckily, most of the places that offer kayaking in the UAE also offer reasonably priced kayak and paddle hire. While there are a few places offering kayaking in Dubai (Water Sports Dubai and Seayou), Abu Dhabi, in our opinion, is the place in the UAE to go kayaking, mainly for the routes through its beautiful Mangrove National Park. There are several companies to choose from, including Al Mahara Diving Center (www.divemahara.com), X-Ventures (www.x-ventures.ae) and Noukhada Adventure Company (www.noukhada.ae).

Wakeboarding: If the idea of strapping two legs to a plank of wood and projecting yourself down a snowy mountain at full speed or taking on a giant wave with nothing more than a waxed board appeals to you, then wakeboarding should be your next fitness adventure. A blend of snowboarding and surfing, wakeboarding uses a wide board and two rubber bindings to keep your feet on the board so that you can steer. And much like surfing and snowboarding, wakeboarding is physically and mentally demanding. Improving flexibility, arm and leg strength, and reaction times, wakeboarding also improves hand-eye coordination and mental concentration – lose your focus for a moment and you'll find yourself in the water. If you intend on venturing out on your own, you'll need a board and bindings. Usually sold as a package, the board and bindings can cost anywhere from Dh1,730 to Dh2,570. Those in Dubai who are serious about taking up wakeboarding should check out Xtreme Wake UAE (www.xtremewakeuae.com). Offering a two-day, one-night package, the experience includes two 30-minute sessions per day, equipment and accommodation, starting from Dh850. In Abu Dhabi, Al Forsan International Sports Resort (www.alforsan.com) offers lessons and sessions starting from Dh125.

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Kitesurfing: Dubbed by some as the most extreme of water sports, kitesurfing has become increasingly popular around the globe over the past decade. The sport requires the use of a small surfboard with straps with the rider powered along by a large kite. Helping to develop arm and leg muscles, kitesurfing also boosts hand-eye coordination, strengthens hand muscles and refreshes and energises the mind, thanks to the combination of open air and the fast-paced nature of the sport. The kite and board can be rented, although for those who intend to take to the waters on their own, be warned: much like kayaking, it's not cheap. The kite alone can set you back as much as Dh3,850. However, for those who wish to take lessons or would prefer to rent their equipment, there are plenty of places around the UAE to do so. Kitesurfing UAE (www.kitesurfinguae.com) is your one-stop shop, with branches in Dubai and Abu Dhabi, offering lessons, rentals and equipment for sale. You can even combine kitesurfing with SUP with either a four- or six-hour package, starting from Dh200, with a minimum of six participants.