nordic walking

Sailing + outdoor fitness: in the High Coast, sailors stay active!

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Not only to approach race sailing, sailors need to train arms, legs and core to supports their performance on board. Sailors need to move more even while cruising and to do regular physical activity and exercise.

A long day on the sea involves a lot a confidence in boating routines, but it’s really important also to keep your body trained and to boost your endurance because the work to do onboard is sometimes heavy.

At the same time, the spaces to move your body on a boat are really limited and people spend many hours (too much!) basicly just sitting, while steering, trimming or just standing on the deck while sailing.

Any fitness activity that involves physical movement brings benefits: walking, biking or exercises like weight lifting or bodyweight workouts are great for counteracting long periods of sitting during cruising.

 

Boaters prove to be increasingly aware of the importance to stay fit while sailing, so here are highlighted many occasions to get moving during cruising holidays in the Höga Kusten.

 
High Coast sailors love nordic walking

Sailing + PHYSICAL ACTIVITY

Walking or hiking, if you’re not confident in running, are perfect physical activities to keep you in motion and to break the time you spent boating. Plus, sailing the High Coast, you can enjoy these activities exploring great outdoors immersed in the nature.

Many sailors love to add poles to their walks: they provide balance and stability and reduce impact on the knees and hips. Practicing Nordic Walking you engage up to 90% of your muscles by activating your core and upper body instead of just the lower body during normal walking. Using poles, you burn plus 20-46% more calories than standard walking.

Have you forgotten to add them to your luggage? Don’t worry, you can ask for a pair of poles in the Sailor's Club House!

 
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Sailing + CYCLING

Sailors have offen a pair of folding bikes as tenders: cycling is a smart way to explore and having fun moving your legs. It’s great for sightseeing or to commute to shopping during your cruise along the coastline. 

Starting from your mooring at the marina in Docksta, you have many opportunities to ride: cycling to discover the area around Docksta & Skuleberget and reach the museum “Naturum”, to commute to the southern entrance of the Skuleskogen national park or just to enjoy few kilometers on the sunny terrain roads along Dockstafjärden. We’ll provide you with helpful tips & maps of the best destinations.

If you need a bike more for a guests onboard or you feel that carrying bikes on your boat is a big waste of space, while mooring your boat at Docksta Havet you find mountain bikes for rental.

 

Walking, Hiking, Biking: here we share thE maps:

 
Plank exercise is a perfect exercise for sailors

Sailing + EXERCISE

Bodyweight exercises - pushup, squat, lunge, plank - can be done almost anywhere. And doing them on the red granite of Nordingrå just adds fun.

sailors enjoy bodyweight workout while cruising the High Coast
 

Beginner Bodyweight Circuit Workout

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Planks are the best exercises to practice on the pier for core strengthening: you engage multiple muscle groups but it also works gluteus and hamstrings. Planks support posture and improve balance.

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A resistance band is a perfect tool to keep aboard when wanting to exercise while cruising: it enables you to do full body workout without using weights or other heavy equipment. 

Another great system to train is a set of TRX straps: they deliver an effective total body workout, they are portable and you can use them anywhere you want: for example by anchoring them on a tree or even onboard on the mast of your sailing boat.

Early morning over the pier, when the air is fresh and the water usually is calm is the perfect moment to start breathing and relax and then to perform few minutes of your daily fitness routines. You’re welcome to enjoy them on the piers or the grass at the marina!

 
Snipe sailor hiking at Docksta Havet Base Camp
 
Sailors experience trail running while cruising in the High Coast

Sailing + TRAIL RUNNING

Running or even better trail running (if you’re a lucky sailor boating along the High Coast) allows you to add just light gear to your sailor’s bag: transpirant T-shirts & pants, a hat to protect you from a bright overhead sun or from falling rain, a hydration backpack and a good, light pair of off-road running shoes.

In the High Coast, your cruising can bring some of the most exciting experiences of running in the Nature you never can even imagine.

Every run in Docksta is unique and an enjoyable experience. You can easily head out on a trail in the woods or a sunny road by the seaside, reaching the beautiful view on Vårdkallberget, hill running up and down the Skuleberget on the best segments of the Höga Kusten Trail race.

There are several trails that we suggest sailors, on distances from few kilometers to half marathon, that they can run, jog or simply walk starting from the pier of the marina.

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In Docksta, you can rent a radio controlled yacht

Sailing + RADIO YACHING RACING

There is a new opportunity to spend a great time by the seaside on the waterfront of Docksta: during the summer, you can have fun racing radio-controlled sailboats: at Docksta Havet Base Camp, you can rent & sail fast DF65 radio yachts in a dedicated arena, with floating marks and different courses.

 
High Coast sailors explore and climb Skuleberget

Sailing + OUTDOOR ACTIVITIES

Sailors start to see Docksta as the biggest opportunity to practice outdoor activities while cruising the High Coast: you can hike on the paths of Skuleskogen national park or join the climbers at Via Ferrata to reach the peaks of Skuleberget, bike or run many roads or trails by the seaside, or just walk the Höga Kusten Leden in the woods. There are outdoor contests and races to join during the summer, like the Höga Kusten Hike and Höga Kusten Trail.

 
Stay active with 10000 steps walking daily while sailing

HIGH COAST SAILORS RECOMMEND:

For optimal fitness, remember to daily walk 10,000 steps and incorporate regular exercise like strength training into your routine. As a sailor, you are not exempted ;)

 
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Enjoy the High Coast from Docksta Havet Base Camp!

Nordic walking is a fun fitness activity for sailors in the High Coast

hiking and nordic walking on the Skuleberget
Explore the High Coast from Docksta Havet's piers

Nordic walking is a fun and effective fitness activity that crews can integrate into their existing nature walks during their summer cruise on the High Coast

Walking is especially important to rebalance the many hours we spend sitting, working, driving or at home. And of course, after a few days of sailing, a refreshing nature walk can be a great opportunity to "break" the routine aboard. The crews of boats that target the High Coast summer, usually plan several day trips or walks on the beautiful shorelines during a cruise.

Many boats choose to stop a couple of nights in Docksta just for the opportunity to explore Skuleberget mountain. A hike to the top or to the cave, a visit the Naturum Höga Kusten Museum and the area south of Skuleskogen National Park or just the discovering of the surrounding area of Docksta are an excellent opportunity to involve the crew and the family in a different and exciting afternoon.

We noticed that some crews, particularly from Finland, integrate this technique of Nordic Walking into their nature walks, making use of the poles similar to those used in skiing.

Nordic Walking is a form of aerobic training of great effectiveness, which involves much of the upper-body muscles as well as a great overall cardiovascular workout. It activates more core muscles than normal walking, automatically enhancing the strength, muscle power, balance, stability and increased endurance by using the poles.

The technique involves "just" the inclusion of poles in the normal and natural walking. On YouTube you find several videos which - at various levels - illustrate the Nordic Walking technique and how you can experience it.

The specific poles for Nordic Walking are very lightweight and come in two types; one piece non-adjustable version and telescopic adjustable versions. The telescopic poles are adjustable in length according to your height and thus can be easily placed on board. The appropriate equipment should include: the poles, normal hiking shoes and outdoor clothes for walking or trekking.

The possibility to choose the intensity and difficulty of routes makes it an activity suitable for people of all ages and fitness levels. There are several opportunities to practice nordic walking in the surroundings of Docksta so... it's time to moore the boat and take a (nordic) walk! :)