If you’ve spent any time at the beach, you may have noticed that walking or running on the sand is more challenging than on a flat, solid surface.

While this may seem like a drawback, in reality, working out on sand can actually help boost your fitness and mood in a number of ways.

Benefits of Sand Workouts

First, let’s take a look at some of the benefits of working out on sand:.

Increased resistance

Walking or running on sand requires more energy and effort than on a flat, solid surface. This is because the uneven surface of the sand makes it more difficult to maintain balance and stability, which forces your muscles to work harder.

This extra resistance helps to boost your overall fitness level and burn more calories.

Engages more muscles

The uneven surface of the sand also engages more muscles in your feet, ankles, and legs than walking or running on a flat surface. This helps to strengthen these muscles and improve your balance and stability.

Low-impact workout

Working out on the sand is also a low-impact activity, as the sand provides a soft, forgiving surface for your joints. This makes it an ideal exercise for people who are recovering from an injury, or for those who have joint pain or arthritis.

Improves your mood

In addition to the physical benefits, working out on the sand can also help to improve your mood.

Studies have shown that spending time in nature can have a positive effect on mental health, reducing anxiety and depression and improving overall well-being.

Sand Workout Exercises

So now that we’ve established the benefits of sand workouts, let’s take a look at some exercises you can do:.

Sand sprints

Start by jogging slowly, then gradually increase your speed until you are sprinting as fast as you can. Take a short break, then repeat for several reps.

Sand lunges

Stand with your feet hip-width apart, then take a large step forward with one foot. Lower your back knee towards the sand, then push back up and repeat on the other side.

Sand squats

Stand with your feet slightly wider than hip-width apart, then squat down as low as you can while keeping your back straight. Push back up to a standing position and repeat for several reps.

Sand burpees

Start in a standing position, then squat down and put your hands on the sand. Kick your feet back into a plank position, then do a push-up. Jump your feet back up to your hands, then jump up into the air and repeat for several reps.

Tips for a Successful Sand Workout

If you’re planning to try a sand workout, here are some tips to keep in mind:.

Wear the right shoes

Make sure you wear shoes that have good traction and support, as walking or running on sand can be slippery and unstable.

Stay hydrated

Drink plenty of water before, during, and after your workout to keep yourself hydrated.

Start slowly

Don’t try to do too much too soon. Start with a short, easy workout and gradually increase the length and intensity of your workouts over time.

Protect your skin

Sand reflects sunlight, so make sure you wear sunscreen and a hat to protect your skin from the sun’s harmful rays.

Stretch afterwards

Make sure you take some time to stretch your muscles after your workout to prevent injury and stiffness.

Conclusion

Working out on sand is a great way to boost your fitness and mood.

With its increased resistance, engagement of more muscles, low-impact nature, and positive effects on mental health, sand workouts are an excellent option for people of all ages and fitness levels. And with a wide range of exercises to choose from, you’re sure to find something that works for you.