Ah, the beach. Whether you are lucky enough to have it in your own backyard or have it as a favourite destination, we can all agree that there is something special about setting foot on the sand, hearing the lapping waves and chattering birds, and seeing people out enjoying nature. What we may not all share is the realisation that the beach is an underutilized workout resource. Think of it as an outdoor gym, waiting for you to come discover its challenges and opportunities. Feel free to bring some equipment with you or go total bodyweight/accessory-free and try these five ideas to amp up your next home (again, lucky) or holiday workouts!
Run Your Cares Away
While probably the most obvious, the run-on-the-beach option endures as an excellent way to add some natural beauty and resistance into your regular running routine [1]. If you aren't into sandy toes, you'll want to have some beach-dedicated shoes and find the hard-packed, wetter sand. While not as challenging as a barefoot, soft-sand approach, the absorption of wet sand is still significantly different than traditional paved surfaces, so you should notice more effort is required to propel you forward.
If you don't mind the sandy toes, leave your shoes behind and alternate between the hard pack and soft, either for time (30 to 60 seconds on each) or by distance (between lifeguard stands or other regular markers). Your feet will sink into the soft sand much more, and the movement will require more from your ankles as far as mobility and balance, so only do this option if your ankles are up for it. Your toes will have to grip more, and the uneven surface will require more activation from your lower legs, especially your calf muscles. Running on soft sand will be more tiring, which is why a hybrid hard-sand/soft-sand technique may help you cover more distance and feel more successful.
Not a runner? These same principles apply to walking [2] — just remember that you are working out, not strolling. Walk at a pace where you feel your heart rate quicken, your rate of breath pick up, and some activation in your lower-body muscles. Add in a vigorous arm swing and you'll take it from a walk to a full-body workout.
Plyo on La Playa
Whether in Spanish or English, the beach is a great way to add intensity to a standard plyometric routine [3]. Shoes off and in the soft sand will produce the most noticeable gains, but start with your trainers on hard pack and work your way up. Something as simple as a jump squat requires a lot more muscle recruitment to lift the feet out of the sand. Add in high knees, tuck jumps, skaters, jumping jacks, and our perennial favorite, burpees [4], and the standard exercises become elevated with the addition of the sand's resistance. Begin with 10 to 15 reps of each and aim for three to five sets.
Bodyweight Challenge
If jumping isn't your thing even on regular surfaces, you can still use the power of the beach to help improve your strength work and leave the plyo out. Every time you plant a hand or step a foot, your body receives information about the different, uneven, and supple surface it is working on. Your muscles have to work harder to do regular movements, and your core must work more to stabilize.
Walking lunges and walking planks [5] are excellent for the entire body and, in the sand, provide a unique opportunity to strengthen the ankle and wrist joints, respectively. The same opportunity comes with combination strength and cardio moves like bear crawls and crab walks [6] — in addition to the extra work, they engage the core through specific focus on the musculature of the abdominals and back. Here's a simple circuit to try it out: draw two lines in the sand about 15 to 25 yards apart. Set a timer and do walking planks and lunges for a minute each between the lines. Immediately begin bear crawls one direction and crab walks back for another minute. Repeat the circuit two to three times.
Play a Little
Grab a friend or five and head to the beach [7] to work out AND have fun at the same time. Most beaches have volleyball nets, and you can draw your own soccer net in the sand (just make sure you have a good goalie or you'll be chasing the ball all over the beach!). Exercise doesn't have to be solitary or drudgery, and you will be more likely to want to participate longer if you are enjoying yourself. Even games like badminton become more difficult on sand because your feet sink; it is hard to move and change directions quickly and to start and stop movement as cleanly as you would on a hard surface. Frisbee, touch football, and even something as simple as a game of tag will get your heart rate up, keep your muscles engaged, and put a smile on your face. Not bad for a workout day at the beach!
Namaste at the Beach All Day
Yoga is about making a deeper connection between your body and your mind and being in the present moment with each and every breath. The beach is a phenomenal place for a yoga practice, both aesthetically and physically. If you don't like the idea of sand flinging as you move from Asana to Asana, use a mat or a beach towel as a barrier. If you find yourself too unstable even with a mat, seek the harder-packed sand. Otherwise, allow yourself to sink into the sand, one toe, one knee, one finger at a time, and really deepen your practice through noticing the movement of the waves and the movement of your breath. Just a reminder that simple seated meditation [8] IS yoga, my friends, but if you want to move more, try one of these basic [9] or more challenging [10]sequences. You'll find your balance, stability, foot awareness, and strength requirements all change once you take your practice onto the sand. You may never want to leave!