Surfing - is the sport of riding waves in an upright or prone position.

Surfers catch ocean, river, or

man-made waves, and glide across the surface of the water until the wave breaks and loses its
energy.
TOP BENEFITS OF SURFING
1. The most appraised benefit of surfing is the quality of your overall body balance.
2. Consistent paddling gets the cardiovascular muscle pumping hard whilst using the muscles
in your shoulders, back, arms and buttocks.
3. Leg strength is another benefit of surfing, think of an hour session as the equivalent of a
session of squat jumps/burpees. You are constantly changing levels from, chest pressed to the floor,
to being fully extended whilst in a standing squat. Your balance comes entirely from your core, and
this part of your body is being worked during all stages of a surf session.
4. Regular submergence in cold water has been cited as having an incredible benefit on the
body. It promotes a feeling of invigoration due to the release of stress hormones. Cold water pressure
is hugely anti-inflammatory and can ease tension, headaches and pain.
5. The vitamin D you get from being out in the sun is essential for strong bones, as it regulates
the amount of calcium and phosphorus in the blood. Being deficient in Vitamin D can lead to low
energy, low mood and fatigue. Being out in the fresh air and the natural sunlight regulates your
circadian rhythm and releases happy hormones.

WHEN AND WHERE TO SURF?

The best place to surf in none other than the Philippines’ surfing capital in the North, San Juan,
La Union. La Union has waves that can reach 8 to 10ft on a good swell. The best month to go here is
from May to March as the good waves last up to 10 months. Waves become consistent in the month
of October until March that will peak in December and January and it attract tourist and surfers
around the world. Renting a surfboard will cost you PHP 200 or $4 to $5 for an hour and if you are a
beginner, there are a lot of surfing instructor in San Juan that you will also pay for the same price and
it will be PHP 200 or $8 to $10 for the whole package. The surfing instructors will really teach you the
basics so that beginners can surf even if it’s their first time.

HOW TO SURF?
**Practive on land first before going into the sea.**
1. Place hands flat beside the bottom of your rib cage with your fingertips just over the rails, then
push up into a "woman's push-up", keeping the weight over your shoulder. Make sure your
chin is up.
2. Bring your knee forward, placing it between your belly button and your chest. You should feel a
stretch in your thigh if your position is correct. Make sure that your shoulders are facing
straight and your knee is in the middle of the board (not to the side).
3. Allow the weight to go forward over your knee, letting you bring your other leg around under
your chin and landing your front foot in a 45-degree position in front of the knee.
Shift your weight on to the front foot and continue to look forward at all times.
Don't sit back on your leg.
 4. Now allow the body to twist into a squat. Position yourself, keeping both feet flat on the board
and fingertips touching the board for stability, making sure your head stays up and looking
forward and is centered over the board.
5. You are now ready to stand upright and take your hands and imitate a position as if shooting a
bow and arrow. Then slowly squeeze the legs slightly together as you come up, keeping your
knees bent, as they are your suspension.
Keep your eyes and chin up and centered the whole time.
FUN FACT
The Province of La Union is hyped up to host the surfing competitions of the Southeast Asian
(SEA) Games 2019, as waves of surfer-athletes, game officials and spectators are expected to flock
at the Urbiztondo beach, San Juan on November 30-December 8, 2019. Filipino surfer Roger
Casugay earned the Philippines its first-ever gold medal in surfing at the Southeast Asian Games last
December 8, 2019. But before winning the men’s longboard competition, the 25-year-old athlete was
already heralded as the event’s hero for an unselfish act during a semi-final round. Casugay was
leading a one-on-one race against Indonesian surfer Arip Nurhidayat when he noticed that
Nurhidayat broke his ankle leash and was swept by towering waves at Monaliza Point, La Union in
northern Philippines. Typhoon Kammuri or Bagyong Tisoy has made conditions challenging at the
30th edition of the biennial sporting event. Casugay, a surfing instructor, paddled back to Nurhidayat
and helped him back to shore. Casugay won a rematch against Nurhidayat yesterday and bested
fellow Filipino surfer Rogelio Esquivel for the gold medal.