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Home / White Water Rafting Tips & Experiences Blog / Rafting on Ocoee River / Top 4 Exercises to Help Prepare for White Water Rafting on the Ocoee River
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Top 4 Exercises to Help Prepare for White Water Rafting on the Ocoee River

If you’re looking for a great exercise program to help prepare for your white water rafting adventure, there are several activities you can do before your trip! While it is not necessary to be in top physical condition to join our excursions, preparing your body for the physical stamina of rafting can make your experience even more enjoyable! Here are the top 4 exercises to help you prepare for a day of white water rafting on the Ocoee River:

1. Go for a Brisk Walk, Run, or Bike Ride

Our Middle Ocoee River and Upper Ocoee River Trips are about 1.5 hours each, while it takes approximately 3.5 to 5 hours to run the river on our Full River Trips! Since you’ll be paddling for a significant period of time, you may want to build up some endurance before heading out on a trip! The best way to build up your cardiovascular health is with a brisk walk or run, and you can even add a few 30-second sprints and hills for some extra challenges. Bicycling is also an excellent option! Just remember to begin any new routine slowly, starting with just a short distance and then gradually increasing it over time.

2. Lift Free Weights

a row of dumbbells at the gym Another one of the top exercises to help you prepare for a day of white water rafting on the Ocoee River is weight lifting with free weights! By increasing your strength, you’ll be able to paddle through more water with each row and help your group navigate down the river! By using a couple of light free weights for straight arm lifts, you can really strengthen your biceps and triceps. If you don’t have free weights available, consider doing some push-ups as an alternative. The important thing is that you get your shoulders, arms, and wrists prepared for the repetitive motions of padding!

3. Use a Rowing Machine

If you have a rowing machine at home (or access to one at your local gym), this can be a fantastic way to prepare for white water rafting on the Ocoee River! Since paddling requires a lot of core muscles, a rowing machine can really help you get in shape for your rafting adventure! This is because rowing machines activate nearly twice the muscle mass as other activities like running and cycling, and a single stroke works your quads, hamstrings, glutes, core, arms, and back muscles!

4. Complete Stretching Exercises

woman stretching out arms and core muscles The last thing that you need during your exercise routine is a pulled muscle or injury, so stretching exercises are crucial before each workout! You should stretch for at least 5 minutes before any strenuous physical activity, and then for the same amount of time during your cool down. Since you’re preparing for rafting on the Ocoee River, focus on your shoulder areas with cross-body shoulder stretches and arm rotations. You’ll also want to pay attention to your posture since standing or sitting up straight engages the core muscles. As a bonus, this will help prevent lower back pain when you are sitting in the raft!

Now that you have a workout routine to prepare you for white water rafting on the Ocoee River, check out all of our Ocoee River trips to plan your adventure for this upcoming season! We look forward to riding the rapids with you!