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7 Tips for Exercising at the Beach

June 23rd, 2022 | 2 min. read

By Brandon Rice, Health Coach

Family exercising at the beach

It's officially summer and the 4th of July is near. Many of you will head to the beach for a little rest and relaxation. And being at the beach is super fun and relaxing.

But you probably do want to maintain your exercise routine while on vacation, and there are definitely some benefits from an exercise perspective that we can take advantage of in a different environment.

1. Soft sand = soft on your joints. 

The first thing is on that sand, it's nice and soft on your joints. You can implement some exercises that you wouldn't be able to do on hard ground. Things like jumping exercises. Things like high knees.

When you're able to soften your ground, you can put less pressure on those joints. I encourage you to try and increase your intensity while you're on the beach to take advantage of the environment that you're in.

2. Take advantage of being outside. 

When you're at the beach, you're probably going to be outside a little bit more. While you are at the beach, try and utilize the environment that you're in by being outside and going for a walk, a run, or a bike ride. 

3. Use the sand to work on your balance. 

The unstable ground that the sand provides can be great for balance exercises as well. Standing on one leg or doing some various yoga or Pilates moves while you're out on the beach can really help improve your core stability.

You can include different exercises to help your proprioception, which is the awareness of your body in space. Using that unstable ground can really help improve your core strength and also your balance as well.

4. Swim. 

Of course, you've got the ocean. You've got your pools. You've got other water environments while you're at the beach. Going for a swim can be a great workout, and it's also great for a recovery to be able to jump in the pool once you're done with the hot workout on the beach, cool down a little bit, and take some inflammation off of those muscles.

5. Use sand or water for weights. 

If you don't have any weights while you're at the beach, you can fill buckets or bottles with sand or water to add weight to your exercises.

6. Play games. 

Play games while you're on the beach, such as playing volleyball or throwing a frisbee, football, or baseball. Playing games is another really, really good way to take advantage of being at the beach and increase your cardiovascular strength.

7. Relax. 

Also, from a stress perspective, you're on vacation. It's a great environment to relax and relieve stress. So, try to get up early and see a sunrise. Be present in the moment during those sunsets and recover and recharge a little bit before you go back home. Take advantage of the solitude and relaxation opportunities while you're at the beach.


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Brandon Rice, Health Coach