SLJ: Hummmm: I started padding in a canoe and perhaps my final years of paddling will be in a canoe. That would be like the natural order before the next transition: “ashes to ashes.” I had not considered progressing to a canoe and that might boost my comfort. Thanks for the suggestion.
Lots of good comments/reminders on this thread. Nice to see all the wisdom gained by experienced paddlers.
Paddler573545: Agreed, it should have been mentioned. Thanks for mentioning it.
Glad you found them helpful. One reason I contest the comment that one should exercise in the off-months is because muscle mass begins to decline after age 40. A major contributor to that is lack of consistent daily exercise, including strength training.
While most serious paddlers likely don’t live sedentary lifestyles, it’s uncontested that folks need to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week to maintain a healthy lifestyle.
Staying healthy, pain free, and independent is a better alternative to paddling the duck pond at the assisted living complex. 
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Totally agree that a year round fitness routine is best. But there’s nothing wrong with a freestyle canoe and a duck pond.
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Part of OLD age is state of mind. Recognize limitations but keep on keeping on by adjusting to new levels of capability…or incapability. People who give up , rust up early.
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Some good ideas here, a few additions from someone who trains for racing.
First, blade size, in general the smaller the better, most paddlers use too large a blade. Going to a smaller blade keeps my elbows and shoulders from taking the brunt and I can use my legs and torso more.
Second, strengthen the core which should be your prime mover when paddling, not your arms and support your back.
Third, flexibility work will help you staying in the paddling position for two or more hours aat a time, I do yoga for this especially for my hamstrings and hip flexors.
– Andrew
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100% in agreement. Two examples. Last summer, out with two friends, a bit of lessons, reading the water, Canadian stroke vs, J, vs Gooney, and the, of course, allow them to put that into practice. I did not have a beer, but I did have a cold drink, a spare PFD to lay my head on, (20 foot canoe, lotsa room) Off I went to dreamland. The best. Let someone else do the heavy lifting. The other, very similar, taught a young scout. even found the perfect little twig over the water and plucked his hat right off. One hour later, he is in command, I am sitting facing aft, and the little rat fink plucked my hat off !! The effrontery, the gall, the chutzpah, I signed his card and passed him immediately. Good job.
Paddler573545: Agreed. Greenland paddles will be mentioned if there is a revised edition of the article.
Great article but it needs to address the differences in paddle blades and paddle stroke. Someone who has a low angle stroke but uses a high angle paddle or vice versa will undoubtedly end up with some shoulder trauma. It is highly under-prioritized the importance of using the right paddle for your stroke.
Wear supports for body parts you have trouble with. I like neoprene. Change sides, change cadence and change paddles. Kneel for awhile. Drift for awhile. Take a day off and layover in a good camp spot.
I am a 78 year old male who single blades a canoe. At the end of last season I had shoulder pain that was keeping me awake at night. After the winter break that is gone. I take this as an ominous sign that my paddling may need to be curtailed.
I live on a small pond and paddle for at least 30 minutes every day that the weather allows. Last year I was including 50 strokes in reverse in my daily routine thinking that it would work a different set of muscles. I am going to skip that this year and see if that helps. Other than that all I can think of is to stick with light paddles, smaller blades and straighter elbows.
There comes a time when you simply have to cut back. In anticipation of that I did shoot some paddling videos and have put them aside so that when all I can do is sit up in bed and sip tea I can play them on an endless loop and grin like an idiot.
Peter
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Exercise.
That is pretty much it. A preemptive Alieve doesnt hurt.
All of the fun stuff I like basically take core strength and after about 43 years of healthy living, lots of rest, and a risk averse non conflict lifestyle…, it really started to hit home.
Paddling, you use obliques and back and if you are out of shape you feel it. Dynamic core separation at the hips takes the strain off the shoulders and arms. You need arm and shoulder, but core drives it.
Skiing, (downhill) If you have any experience at all, you are all about dynamic core separation at the hips. When your skis are moving in the Infinity symbol underneath you, you are using the least amount of effort for the most gain. Your legs need to be strong, but your movement comes from the core.
Across the course service rifle. You would think that standing 200 yards away from a piece of paper takes no effort. Well, not for me. You are trying to hold your core still to put a hole in a place that is about the size of the bottom of a coffee cup in whatever wind or weather you get that day. Overall fitness for heart rate, breathing and to not get fatigued and again, core core core.
Wiabomb: Thanks for suggesting this. It will be added to forthcoming expanded version of the article.
I generally use an old crushed foam block and place it under my ankles/calves to lift my heels off the hull. Much more comfortable.
Also… when I get my torso into my stroke it tends to make my stomach produce acid. Forgot my TUMS one time and really took away from the day. ANTACID y’all.
Oh yeah, the blade size thing… A spare paddle is a must. Why should they be identical? Use the smaller blade for upwind and the larger for downwind. Easier on the body.
Rex, that sounds like acid reflux. Get some Prilosec OTC and take it before paddling.
One short trip I’ll never forget my paddling partner brought sandwiches made with croissants. I am severely lactose intolerant and croissants are loaded with butter. Heartburn to the max.
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Regarding seat comfort a mod that I use for the Everglades Challenge (300 miler) is to cut up a Thermarest Z lite foam pad ((the knobby kind that folds up accordion-style) to the shape of the seat pan . Unfortunately the foam will limit your butt rotation, so I put a thin teflon pad on top of the foam pad to counter that. Pressure sores used to kill me on the EC. The solution above solves this completely for me.
I have to replace the foam pad after each race as it will compress and get too thin over time.
Otherwise, biggest issue is to make sure that you have the core fitness to keep your posture and to keep your technique (and to learn good technique). Once you lose either you are inviting injury.
Greg Stamer
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Congratulations, Greg, on your EC 2021 finish! An awesome accomplishment given the wind conditions.
Following your earlier advice, I cut a chunk from my Thermarest RidgeRest sleeping pad and fashioned a seat pad. Works great on my boat and on my Concept2.
Not sure I like the other options.
Wrist pain is one thing they did not cover. Need to stretch those as well as other body parts. I adjusted my stroke where my top hand while pushing forward is open, then close and lower for the power pull part of the stroke. It helps a lot. Some stretches before and after help as well. There is lots of good content out there. Be Strong - Wrists with Kino MacGregor - YouTube