How to Exercise at the Beach

There are countless activities you can do at the beach that will provide you with health benefits, though they won't seem like exercise at all. Get in a great workout while enjoying the fresh air, sounds of the ocean, and the sand under your feet.

Difficulty: Easy

Instructions

Things You'll Need:

• Frisbees
• Frisbees
• Balls
• Balls
• Shovels
• Shovels
• Sunscreen
• Water
• Water

1. Choose beach games like paddle ball, keep-away, tag, or volleyball to get your heart rate going.

2. Picking up sand dollars and sea shells will work your lower back, hamstrings, and quadriceps. Remember to bend from your knees.

3. Throwing a Frisbee works your upper back and arm muscles and can provide good cardiovascular conditioning, if you have to run to catch it.

4. Sand adds resistance to each activity and increases your calorie expenditure, the number of calories you burn.

5. Walking along the beach is great exercise, and you can walk near the water challenging yourself not to get your feet wet.

6. Take a surfing lesson and experience upper- and lower-body conditioning.

7. Shoveling sand to make a sand castle or a moat can be great exercise.

8. Perform gentle yoga poses on your beach towel to stretch and lengthen your body.

9. Walk or run in the water for a great low-impact workout.

Tips & Warnings

• Don't forget the waterproof sunscreen.
• Be sure to drink lots of water to stay well hydrated.
• If you've had ankle injuries or are susceptable to them, it's important to use caution when playing in sand. Consult your physician.
• Wear proper footwear to prevent cuts and scrapes from shells or other debris.

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on 5/13/2007 I had to read this twice because I found the omission to be so glaring. This “expert” leaves out the best possible exercise to perform at the beach, swimming. No other exercise works every muscle in the body, building strength, aerobic capacity and flexibility. Even a swim of a modest distance of a ¼ of a mile can provide a good workout. I’m writing as a former lifeguard, who lives at Venice Beach, now training for my second ocean triathlon.