Here are some tips to physically prepare for dragon boating:

  1. Warm-up exercises: Start with a light warm-up of 5-10 minutes, such as dynamic stretching or a slow jog.

  2. Strengthening exercises: Focus on upper body and core exercises, such as push-ups, pull-ups, and planks, to build strength for paddling.

  3. Cardiovascular fitness: Engage in activities that increase your heart rate, such as running, cycling or rowing, to improve your endurance for the sport.

  4. Balance and coordination: Practice balance and coordination exercises, such as yoga or tai chi, to improve stability in the boat.

  5. Ergometer training: Use an indoor rowing machine to simulate the motion of paddling and build muscle memory.

  6. Paddling drills: Practice specific paddling drills to improve your technique and efficiency.

  7. Hydration: Stay hydrated by drinking plenty of water before, during, and after practice and competition.

It's important to gradually increase your physical activity and seek the guidance of a coach or trainer to avoid injury and ensure proper technique.