Take advantage of your visits to the beach to get some exercise on a soft, uneven surface

The beach is a fabulous open-air gym where you can exercise to tone your muscles. What’s more, when you have finished, a swim in the sea will help you to relax and rest.

What are the benefits of exercising on the sand?

• Your joints suffer less because there is less impact with the ground.
• It improves balance and corrects posture because of the irregular surface.
• It’s an opportunity to breathe in clean air and sea breezes help to open the upper respiratory tract, because oxygenation is more effective.
• The sun stimulates vitamin D production, which improves mood and energy levels as well as boosting calcium absorption by the bones.
• Speeds up calorie consumption because each step is harder and burns more fuel.
• You’ll feel free and in a better mood and that will help you to recharge your batteries.

Would you like some examples of exercises that you can do on the sand?

1. Running. The beach is an ideal place to run. Try to run first thing in the morning or in the evening when the sun is low in the sky and it is not so hot. Wear sun protection to protect your skin, even when it’s cloudy. Don’t forget!
   There is less impact on the soles of the feet, which improves impulse and performance. Keep your back straight. Don’t run too close to the shore if the terrain is very uneven so as to keep your hips balanced. If you want to work harder, run with the water up to your ankles or your knees. It’s a lot harder and it will make you sweat.

2. Burpees. This is an intense exercise which is very fashionable. It consists of doing a press up followed by a vertical jump and then returning to the press up position. Doing burpees on a soft surface such as dry sand forces you to work harder with the initial jump. Repeat five or ten times, rest and repeat.

3. Front and side strides. This consists of taking a long step forward, bending your front leg but keeping your knee behind the end of your toes. Because the sand is soft, it will be harder for you to push yourself up into your initial position. Repeat five times with each leg.
   Then extend the leg to the side, bending the knee, while keeping the other leg straight. You can steady yourself by putting your hand on the sand. Repeat five times with each leg. Remember to keep your back straight and your head high.

4. Bat and ball. It is the most popular sport on many of our beaches. Some beaches even have areas cordoned off so as not to bother other people.
   If you know how to play, volleys can be very long and intense. The ball must not touch the ground, which means players have to dash about, turn and move backwards and forwards on the sand. The sand protects the joints and this game exercises the back and shoulders.

Don't spend all summer lying on a towel. Do some exercise and get even more from your sunny seaside days.

This post is also available in: Spanish