Spending time at the beach is an opportunity for some much-needed relaxation. It can also be a great place to work out. You don\u2019t even need to face the waves, bust out burpees on the sand, or lace up your sneakers\u2014a walk on the beach is an excellent cardio session.<\/p>\n
\u201cThe sandy surface makes each step difficult to take, so you need to activate more stabilizing muscles. This results in burning more calories than if you were walking the same distance on a sidewalk,\u201d explains certified personal trainer Josh Schlottman, CSCS. Plus, you can make the walk as easy or challenging as you\u2019d like. Whatever your goal, use the following expert tips to stay safe and maximize the benefits of your beach workout.<\/p>\n
Start slow.<\/strong> Unless you live at the shore, your body likely is used to walking on stable surfaces, not sand. And as with any new workout, using muscles you don\u2019t normally recruit very much can lead to soreness or even injury if you do too much too soon. Most trainers recommend beginning with 15- to 30-minute walks. You may feel great during the workout and think you can do more, but don\u2019t push it\u2014you\u2019ll likely be sore in unusual places the next day. As your body adapts, go for longer walks or do one walk in the morning and one in the afternoon.<\/p>\n Shoes are up to you.<\/strong> If you feel fine barefoot, go for it. \u201cFoot strength is really important. The correct utilization of our toes and the muscles in our feet has huge impacts on knee stability, calf activation, and hip stability,\u201d says personal trainer Brett Durney, founder of London\u2019s Fitness Lab. That said, sand often houses pieces of shells, jellyfish, and other potentially painful objects, so you may prefer to wear shoes. In that case, try minimalist shoes so you can protect your feet and get the stability-boosting benefits of beach walking.<\/p>\n Mix up hard and soft sand.<\/strong> Both have different perks: Beginners and speed walkers may prefer hard sand, which is easier to walk on. Once you feel good with that, consider spending some time on softer sand too. Since this provides extra resistance and is more demanding, you\u2019ll fatigue faster but remember, you\u2019re also working more stabilizer muscles. \u201cIf you\u2019re looking to optimize your overall health, a combination of soft and hard sand will allow your body to be challenged against all surfaces, and it will avoid overtraining one specific muscle,\u201d adds Lizzie May, a YMCA level 3 personal trainer.<\/p>\n Mind the slant.<\/strong> Beaches aren\u2019t pancake flat, and depending on where you walk, there may be quite a slope. If you only go in one direction, this can increase the risk of muscle strain or imbalances. Luckily, an out-and-back walk easily prevents problems since you\u2019ll recover the same surface from the opposite direction.<\/p>\n Don\u2019t forget to stretch.<\/strong> Beach walking particularly works your calves and hips, so be sure to include a few post-workout stretches. Durney recommends the following:<\/p>\n Roll your feet.<\/strong> If the bottoms of your feet are sore afterward, use a tennis ball to roll them out and find relief, recommends certified personal trainer Sergio Pedemonte, CEO of Your House Fitness.<\/p>\n Skip beach walks if\u2026<\/strong> Walking on the beach may aggravate any foot, hip, knee, or back issues. If you fall into any of these categories, talk to your doctor or a physical therapist before taking a stroll as a workout.<\/p>\n Challenge yourself.<\/strong> \u201cWalking on the beach with a goal destination and time can make the workout fun, challenging, and will encourage you to maintain your pace,\u201d Pedemonte says. Once you feel comfortable, pick a goal and go for it.<\/p>\n This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n <\/p>\n \t\t\t\t \n\t\t\t\t\tBrittany Risher is a freelance content strategist, editor, and writer. She covers everything health and wellness, with a passion for mental health and women’s health. Her clients include Forward, Sonima, Elemental, ZocDoc, Men’s Health, and Women’s Health.\t\t\t\t<\/p>\n<\/p><\/div>\n <\/p><\/div>\n\n
\n\t\t\t\t\tBrittany Risher Englert\t\t\t\t<\/h3>\n
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