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Beach Exercise: Reap the Benefits of Walking and Running on the Sand

Summer is here, and it’s the perfect time to take your exercise routine outdoors. One great way to enjoy the warm weather while reaping the benefits of physical activity is by walking or running on the sand. In this blog, we’ll discuss the advantages of beach exercise and offer some tips for getting started.
erik on the beach

Why Beach Exercise?

Walking or running on soft sand has numerous benefits compared to exercising on pavement or a treadmill. For one, it burns one and a half times more calories due to the additional effort required to move and stabilize the lower extremities and back. Other benefits include:
Exfoliation: Sand is a natural exfoliant that removes dead skin cells from our feet.
Strength training: Beach exercise engages more muscles, improving overall strength and stability.
Back strength: Walking on soft sand aids in strengthening the back.
Weight loss: Burning more calories increases the likelihood of achieving a calorie deficit, which is necessary for weight loss.
Reduced injury risk: The soft impact of sand reduces the force on the body, decreasing the chance of injury.

Tips for Beach Exercise

When incorporating beach exercise into your routine, Dr. Camac from our Rehoboh location, recommends the following tips:

  1. Warm up with dynamic stretching and cool down with static stretching to prepare your muscles for exercise and aid in recovery
  2. Hydrate often by taking a few sips of water every 15 minutes.
  3. Use sun protection such as hats and sunscreen.
  4. Avoid the hottest part of the day to prevent dehydration.
  5. Start slow and gradually increase intensity to avoid overexertion.

Plyometric Beach Exercise

For those looking to incorporate plyometric exercises, alternate between two to three minutes on soft sand and wet sand. This variation helps build strength and speed.

When to Avoid Beach Exercise

While beach exercise has many benefits, it may not be suitable for everyone. Those with previous ankle or knee injuries, plantar fasciitis, or other conditions that could be exacerbated by sand should avoid this type of exercise. Additionally, always be cautious of objects and shells in the sand.

Getting Started on Your Beach Exercise Journey

If you’ve been walking or running on pavement for an hour a day, it’s best to start with a shorter duration when transitioning to beach exercise. Begin with 30 minutes and gradually increase your workout time as your body adjusts to the new terrain.

To further support your wellness journey, consider booking a visit with our chiropractic practice. We’re here to help you reach your full potential and live a healthy, active life. Book your appointment today and take the first step toward achieving your natural health goals!

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