When most of us think of a day at the beach, we imagine sunbathing, building sandcastles, and sipping our favorite drinks as we enjoy the scenic views. While these are all wonderful aspects of a beach getaway, it’s also possible to make the most of your beach time by incorporating fitness activities into your day. Here are five beach activities that not only promise a whole lot of fun, but also serve as effective fitness routines.
1. Beach Volleyball
Beach volleyball is a staple beach activity that’s not only enjoyable but also an exceptional full-body workout. The resistance provided by the sand makes it more challenging and thus, more rewarding. Running, jumping, and diving in the sand works your legs, core, arms, and shoulders. According to Harvard Medical School, a person can burn between 90 to 133 calories during a casual game of beach volleyball and even more during competitive play. Plus, it’s a great way to make new friends or bond with old ones!
2. Surfing
Surfing is another high-energy beach activity that is as exciting as it is beneficial for fitness. Mastering the waves requires strength, balance, endurance, and agility. While paddling out to catch a wave, you work your upper body and core muscles. Standing and balancing on the board engages your legs and core, increasing overall strength and stability. If you’re new to surfing, taking a few lessons could provide a fun and rewarding challenge. Plus, there’s nothing quite like the thrill of riding your first wave all the way into shore.
3. Beach Running/Walking
Forget the treadmill; the beach is a runner’s paradise! Running or even walking on sand is more challenging than on a hard surface because it requires a higher expenditure of energy. The unstable surface of the sand forces your muscles to work harder for stability, enhancing the effectiveness of the workout. According to a study in the Journal of Experimental Biology, running on sand requires 1.6 times more energy expenditure than running on a hard surface. So, lace up your running shoes or go barefoot for a lower impact workout and enjoy the beach while you improve your cardiovascular fitness.
4. Paddleboarding
Stand-up paddleboarding (SUP) is a versatile water sport that has grown increasingly popular over the past few years. It’s a fun, balanced-based activity that can be as relaxing or as strenuous as you make it. Paddleboarding is great for improving balance, strengthening the core, and toning the upper body. If you’re looking for a more intense workout, try SUP yoga or paddle at a faster pace to increase the cardiovascular benefits.
5. Beach Yoga
A relaxing session of yoga on the beach can be a perfect way to start or end your day. The soothing sounds of the waves and the feeling of sand under your feet create a perfect environment for mindfulness and meditation. The uneven surface of the sand enhances the yoga workout by making your muscles work harder to balance, thereby improving your core strength and stability. There are many different types of yoga you can practice, ranging from calming Yin Yoga to the more dynamic Vinyasa or Power Yoga.
These activities are proof that working out doesn’t have to be confined to the four walls of a gym. With the beach as your playground, fitness becomes an enjoyable part of your holiday. Remember, always ensure your safety first when engaging in these activities. Wear appropriate protective gear, stay hydrated, and listen to your body to prevent overexertion. Happy beach fitness!
