Explore the benefits of walking on the beach for body and mind. Burn calories, boost vitamin D, and de-stress. Discover tips and potential drawbacks of this perfect exercise.
Walkingon the beach delivers a wave of benefits for your body and mind. A sandy stroll is a great way towork out,de-stress, andunwind.
So slather on somesunblock! Here’s a deep dive into the five best benefits of beachwalks, plus the deets on disadvantages.
5 benefits of walking on the beach
1. Good exercise
Beach strolls are a fab form of exercise.Walkingin sand requires more effort thanwalkingon a hard surface. This can help you burn extra calories and strengthen theankles,hips, andcore.
Beachy bonus: Walking is alow impactactivity. That means there’s a lower injury risk when compared tohigh impactsports likerunning.
2. Stress relief
Walking on the beach can be uber-beneficial for your mind andmental health.
“Taking regular walks on the beach is a fantastic way to calm the cortisol response in the brain, allowing you to feel more awake, alive, and alert,” says holistic health expertMindy Pelz.
A2019 studybacks this up. Researchers found that spending at least 2 hours in nature per week can lower levels of the stress hormone cortisol. It may also increase feelings of well-being and good health.
3. Vitamin D
Unlike built-up urban areas, beaches are a great source of natural sunlight. This is great news since50 to 90 percentof your vitamin D comes from sunshine.
BTW, Vitamin D plays a big part in your overall health. Getting enough of this nutrient can help:
“If you take a walk on the beach and it’s a sunny day, you’ll get a much bigger vitamin D hit, which is super important if you spend a lot of time indoors,” says fitness instructorJoe Johnson.
4. Burns calories
Walking on uneven beach terrain makes muscles work up to 28 percent harder than walking on flat surfaces, according to a2013 study.
“The instability means you need to push away from the surface a little harder with your legs,” says Johnson. “While this may seem negligible if you think about a couple of steps, this compounds over time.”
That said, beach walks are a great way toburn calories. Here’s a roughestimateof how many calories you can burn walking for 1 hour, based on weight and pace.
FYI: The exact number of calories you burn also depends on your weight, pace, terrain, incline, and other factors.
5. Good for feet and back
Beach walking can help build strength in your feet and back. It may also reduce your risk of muscle damage and soreness over the long term, according to a2013 study.
Just keep in mind, you might feel the burn if you’re new to walking or if you walk long distances. So def don’t push past your limits.
Tips to make the most of walking on the beach
Walkingon the beach tends to be super safe, but there are still a few risks to watch out for. Here are some tips to help you make the most of your next sandy sweat sesh.
Disadvantages of walking on the beach
Walking on the beach tends to be super safe. But there are still some risks to watch out for.
Softer surfaces like sand tend to be easier on the joints than hard surfaces like concrete. But you should avoid walking on slopes if you haveankle,back, orkneepain.
“If you are already experiencing knee pain, have had a recent surgery, or are walking with a limp, then walking on the beach is not recommended,” says physical therapistNikki Clayton.
According to Clayton, the unpredictable and uneven walking surface of sand can put extra stress and strain on your joints.
Some peeps prefer to walk barefoot on the beach. But beginners might be better off wearingshoes. That means no flip-flops (trust us). A2021 studyfound that this type offootwearcan increase your risk of injury. This is because they don’t provide enough support for your feet or ankles.
P.S. Some peeps dig the feel of sand beneath theirfeet. We’re right there with ya. Just be sure to watch out for pointy objects. A single sharp shell can turn your peaceful sunset stroll into a stressful (and painful) situation.
Sun damage
Beach strolls can make you feel like you’reliterallywalking on sunshine 😎. Just keep in mind, you have to be super careful aboutsun damage. Spending too much time in the sun can increase your risk ofskin cancer. It can also lead todehydration,peeling,wrinkles,sun spots, andburns.
You can avoid sun damage by applying sunscreen before each walk. Stick toSPF 30or higher even on cold or overcast days.Psst. You can also wearUV protective clothingand hats.
The bottom line
A walk on the beach is great for the body and mind. It’s a wonderful workout and is especially good for strengthening thelegs,knees, and ankles. It also burns more calories than walking on flat surfaces like concrete or a treadmill. Just be sure to know your limits, especially on super steep slopes or rocky terrain.
