I’ve not had aches or pains from paddling or in general, maybe because I exercise year-round or maybe because I have peasant genes. No idea.
Am a believer in getting in 30-45+ minutes of brisk exercise daily, not just in the “off” season, plus core, strength and balance training. My Concept2 D provides the cardio work needed for endurance, plus it’s a full body workout. About once a week I’ll do a series of rotator cuff exercises. Bought an Apple watch a year ago, so now I have a personal assistant on my wrist reminding me to exercise, move, and do the training. Too bad it doesn’t do motivation, but I have a video that works every time.
Since skin cancer is a concern, in the warm months I always paddle in a long sleeved rashguard made of lightweight, fast drying, moisture wicking material. Even when wet it certainly will never add weight to my arms and strain my shoulders as the article claims. It’s also cooler, even on the rare hot days we have.
My boats have minicell foam footrests so leg position is not a problem.
For those who do experience chronic pain, this article may be of interest: Pain Relief From Exercise? Brisk Walks Can Make A Difference : Shots - Health News : NPR