Surfing & Paddle Sports Health Benefits in Grand Rapids, MI

While traditional ocean surfing started in Hawaii, people in West Michigan have embraced surfing-style water sports on the Great Lakes and local rivers. Around Grand Rapids, residents head to Lake Michigan beaches like Grand Haven, Holland, and Muskegon, as well as the Grand River and inland lakes, to enjoy surfing, stand up paddleboarding (SUP), and related activities.

For people in Grand Rapids, these sports offer powerful physical and mental health benefits, especially in a region with long winters and a strong culture of outdoor recreation.

Health Benefits of Surfing and SUP Near Grand Rapids

Even though we don’t have ocean waves in Grand Rapids, Great Lakes surfing and stand up paddleboarding provide similar health benefits:

Cardiovascular Fitness

  • Paddling against current or small waves on Lake Michigan or the Grand River raises your heart rate.
  • Regular sessions can help improve heart and lung function and support overall cardiovascular health.
  • This is especially valuable in Michigan, where many people are less active during the colder months.

Shoulder, Back, and Arm Strength

  • Continuous paddling strengthens:
    • Shoulder muscles
    • Upper and mid-back
    • Arms and forearms
  • These muscles support posture, which can help counteract the effects of desk work common in Grand Rapids’ office and healthcare workforce.

Core and Leg Strength

Once you’re standing on a board—whether you’re surfing small Great Lakes waves or doing flatwater SUP on Reeds Lake or the Grand River—you constantly engage:

  • Core muscles (abdominals, obliques, lower back) to stay balanced
  • Leg muscles (quads, hamstrings, calves, glutes) to stabilize and adjust to changing water movement

Over time, this can improve balance, stability, and functional strength for daily activities.

Mental Health and Stress Relief

Living in a busy metro area like Grand Rapids, stress and anxiety are common. Time on the water can help:

  • Lower stress hormones
  • Improve mood and sleep
  • Provide a sense of calm and focus away from screens and traffic

The combination of movement, water, and fresh air on Lake Michigan or local lakes can be especially helpful for people managing mild anxiety or seasonal mood changes.

If you’re dealing with significant depression or anxiety, talk with your primary care provider at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health before starting a new exercise routine.

Seasonal Considerations in West Michigan

Cold Water and Winter Conditions

Michigan’s cold winters and cool shoulder seasons mean water temperatures can be low for much of the year:

  • Cold water can increase your risk of hypothermia.
  • Wetsuits, booties, gloves, and hoods are often necessary outside of midsummer.
  • Always check water and air temperatures, wind, and wave forecasts before heading out.

If you have heart or lung disease, talk with your healthcare provider in Grand Rapids before paddling or surfing in cold conditions, as sudden cold exposure can stress the cardiovascular system.

Getting Started: Surfing and SUP Around Grand Rapids

Lessons and Safety Basics

Surfing and stand up paddleboarding are not as easy as they look. In West Michigan, consider:

  • Taking a lesson or beginner class at a local surf or paddle shop along the Lake Michigan shoreline.
  • Practicing first on flat water (inland lakes or calm sections of the Grand River) before trying larger waves on Lake Michigan.
  • Being a strong swimmer before attempting any open water activity.

If you’re unsure about a safe launch or surf spot, ask:

  • Local surf or paddle shops
  • Beach staff or lifeguards (where available)
  • Experienced local paddlers

Choosing the Right Equipment

Having the right gear is essential for safety and enjoyment.

Boards

  • Beginners: Start with a longboard or larger, more stable SUP board.
    • Easier to stand on
    • Easier to paddle
    • More forgiving in small waves and choppy conditions
  • As your skills improve, you can move to smaller, more maneuverable boards.

Wetsuits and Cold-Weather Gear

West Michigan water can be cold even in late spring and early fall. To stay warm and safe:

  • Wear a wetsuit appropriate for the water temperature (thickness varies by season).
  • Consider:
    • Neoprene booties
    • Gloves
    • Hood or cap
  • Choose what makes you comfortable—everyone’s tolerance for cold water is different.

Leash, Wax, and Grip

  • Leash (leg rope):
    • Always wear a leash attached to your board, especially as a beginner.
    • Check that it’s in good condition before each session.
  • Board grip:
    • Use surf wax or a traction pad on the top of your board to prevent slipping.

Paddling Techniques

Whether you’re surfing small Great Lakes waves or paddling flatwater near Grand Rapids, basic paddling techniques are similar.

Arm Paddling

  • Lie on the board with your body slightly toward the nose.
  • Keep your feet together.
  • Paddle with your arms using a freestyle swimming motion (alternating arms).
  • Builds upper-body and core strength.

Kick Paddling

  • Slide your body slightly back on the board so your legs can move freely.
  • Kick your legs like a flutter kick in swimming.
  • Used less often on SUP boards, more with traditional surfboards.

Combination Paddling

  • Use both arm and leg movements together.
  • Helps you move more quickly and efficiently in the water.

Stand Up Paddleboarding (SUP) in Grand Rapids

SUP is popular on calmer waters around Grand Rapids, including:

  • Reeds Lake
  • Versluis Lake
  • Sections of the Grand River
  • Nearby Lake Michigan on calmer days

What Makes SUP Different

  • SUP boards are larger and more stable than typical surfboards.
  • You stand upright and use a long paddle to move.
  • Techniques for balance and turning differ from traditional surfing.

Health and Safety

  • Health benefits (cardio, strength, balance, stress relief) are similar to surfing.
  • Because SUP boards and paddles are larger:
    • Be aware of people swimming or paddling nearby.
    • Avoid crowded swim areas and boat lanes.
    • Control your board in wind and waves to prevent collisions.

Surf and SUP Etiquette (Great Lakes and Local Waters)

Even on the Great Lakes, basic surfing etiquette helps keep everyone safe and respectful:

  • Right of way:
    • The person closest to the breaking part of the wave has priority.
    • If someone is already riding a wave, don’t try to paddle around them or “drop in.”
  • Share the water:
    • Don’t take every wave—give others a turn.
    • Respect swimmers, kayakers, and other paddlers.
  • Be courteous:
    • Don’t take out frustration on others if you’re having a bad day.
    • Respect people’s gear on the beach and in parking areas.
    • If you cause a collision, always apologize and check that everyone is okay.

Check local beach rules—some swimming areas may restrict surfboards or SUP boards, especially when lifeguards are on duty.

Reading the Water and Avoiding Rips

The Great Lakes can have strong currents and rip currents, especially on windy days.

Recognizing Rip Currents

A rip current is a strong, narrow current flowing away from shore. You may see:

  • Debris or foam moving steadily out to deeper water
  • Darker, deeper-looking water between sandbars
  • Smoother surface water with fewer breaking waves
  • Whitewater waves breaking farther out on both sides of a calmer-looking channel

Why Rips Matter

  • Rip currents are a common cause of surf rescues and drownings on the Great Lakes.
  • They can quickly pull a weak or tired swimmer or paddler into deeper water.

If you are caught in a rip:

  • Stay calm.
  • Don’t try to paddle or swim directly against the current.
  • Move parallel to shore until you are out of the current, then head back in at an angle.

Safety Tips Before You Get on the Water

Before you head to Lake Michigan or a local lake:

  • Go with a friend—avoid paddling or surfing alone.
  • Check local rules and posted signs at beaches and launch sites.
  • Choose beginner-friendly spots:
    • Sandy-bottom beach breaks
    • Calm, protected areas for SUP
  • Watch the water first:
    • Observe where others paddle out and where waves break.
    • Note any areas that look rough, choppy, or have strong currents.
  • Sun protection:
    • Wear broad-spectrum sunscreen, even on cloudy Michigan days.
    • Consider a hat, UV-protective clothing, and sunglasses with a strap.

If you have chronic health conditions (such as heart disease, asthma, or diabetes), talk with your healthcare provider in Grand Rapids before beginning surfing or SUP, especially in cold or rough conditions.

Local Health and Safety Resources in Grand Rapids

If you’re interested in using surfing or paddle sports as part of a healthier lifestyle:

  • Talk with your primary care provider at:
    • Spectrum Health
    • Trinity Health Grand Rapids
    • Metro Health
    • Mercy Health
  • Public health information:
    • Kent County Health Department
    • Grand Rapids Public Health resources
  • Water quality and safety:
    • Check local beach and water quality reports before swimming or paddling, especially after heavy rain.

Key Points for Grand Rapids Residents

  • Surfing and stand up paddleboarding on Lake Michigan and local lakes offer cardio, strength, balance, and mental health benefits.
  • Proper equipment—including the right board, a good leash, and appropriate cold-water gear—is essential for safety and comfort.
  • Paddling techniques (arm, kick, and combination paddling) help build strength and improve performance.
  • Respectful etiquette and awareness of rip currents and local conditions reduce the risk of injury.
  • Always apologize and check for injuries if you cause a collision on the water.

By combining safe practices with guidance from local healthcare providers and public health resources, people in Grand Rapids can enjoy the health benefits of surfing and paddle sports throughout West Michigan’s warmer seasons.