Exercise in the sand has many benefits. Being outdoors with a cool sea breeze can really add to the workout experience. The shifting sand beneath your feet can provide many benefits. The soft and changing foothold puts greater stress on the lower part of the legs, working the muscles that stabilize the ankle and knee. The uneven surface improves what is called proprioception, which is the essentially the muscles reacting to stabilize the joints. This helps develop better protection of the joints for sports. Furthermore all the extra work the muscles are doing means you can burn up to one third more calories in a workout.
A number of sports are often played in beach versions. The local football, volleyball and rugby clubs all have regular competitions on the sand. Running is always popular on the beach, providing a great workout and a rewarding cool off swim afterwards.
Another favourite is yoga. The warm sand helps relax the muscles and improve flexibility. Kneeling positions are easier on the forgiving sand compared to the floor. Finally by making use of uneven sand this can add new challenges to some key poses.
A recent trend is boot camps on the beach. Lunges, sprints, jumps and pushups become even a greater workout on sand. The soft beach also provides a forgiving surface for planks and crunches. Finally you can add “surf sprints” into the circuit training with a sprint into the sea between sets. Anyone who has tried this knows it is hard work but also a nice addition to the workout.
If you decide to give beach workouts a try here are a few tips. Make sure to wear sun protection and bring water. Be aware of where you are working out; if barefoot, scan the area beforehand for any sharp objects. When starting to run on the beach try to start on low tide and down near the water edge where there is a firmer flat surface. And when running don’t worry about your speed, you are building strength and burning more calories that will pay off later if you decide to road race. Use the sea to cool off and assist recovery after a workout but its not the time for a challenging swim.
See you on the sand.