Stand Up Paddleboard

Stand up paddleboarding, or SUP, is standing on a large, stable board and paddling yourself across the water with a single-bladed paddle. It works on lakes, rivers and the sea, and it has its roots in Hawaii, where surfers stood up on their boards and used paddles to get about. Many people find it calming, right up until someone starts a wobble challenge.

Inflatable boards, known as iSUPs, are pumped up until rigid. They're tough, stable and forgiving, which is ideal while you're still negotiating with gravity.

Hard boards, made from foam and fibreglass, feel stiffer and glide a little faster.

All-round boards are the wide, stable choice for beginners. Touring boards are longer and narrower for covering distance, race boards are built for speed, and some people even take their yoga out onto the water.

The paddle has an angled blade, and a leash clips the board to your ankle so it doesn't wander off without you.

Buoyancy aid on, then a quick briefing on the board and paddle from your Activity Leader. You'll start kneeling in the centre of the board, then stand one foot at a time, feet hip-width apart, knees soft and eyes on the horizon. Staring at your feet is the fastest way in. Once you've got the forward stroke and a few turns, it's time for games and wobble challenges. Heroic paddle poses are encouraged.

Then this is your moment. Beginner boards are wide and stable, and you'll probably be on your feet sooner than you expect. It's a full-body balance game, gloriously peaceful when it's going well and hilarious when it isn't. Either way, you win, and you'll have the lake-soaked stories to prove it.

Swimwear or quick-dry clothes you're happy to get soaked, plus shoes that fasten securely and can go in the water, because lake beds can hide sharp stones and sticks. Bring a towel, dry clothes and a spare pair of dry shoes for afterwards. Sun cream too, as the water reflects more sun than you'd think.

You might also like Raft Building, Waterslide and Yoga.

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