Sticking to the same exercise routine we follow during the year when we go on vacation can be tricky, especially if you go to the gym or take group classes. If we add to the logistical challenges the (very healthy and perfectly legitimate) desire not to stick to a specific exercise routine while on vacation, it seems necessary to discuss an easy and enjoyable alternative for staying physically active. And yes, walking on the beach is undoubtedly the most simple exercise while travelling for achieving this goal, though there are certain things to keep in mind. This is confirmed by three personal trainers we spoke with on the subject. “Although the intensity is different from that of a strength training session or high-intensity cardio, the uneven terrain of the beach offers natural resistance that challenges your muscles in a unique way and intensely engages your core and ankle stabilisers,” explains Abel Rodríguez, gym supervisor at David Lloyd Málaga. In addition to the benefits it offers for your muscles, Juan Ruiz López, director of the Juan Ruiz López Training Centre, also points out other positive aspects: “Walking provides cardiovascular benefits, helps maintain daily energy expenditure and improves blood circulation—not to mention all the mental health benefits it offers.” During vacation, rather than trying to stick to our exercise and training routine, we need to find a balance between staying active and unwinding and resting. And walking on the beach helps us avoid going from an active routine to a completely sedentary one,” he reflects. With that in mind, let’s break down the keys to turning that walk into an excellent cardiovascular (and strength) workout.
How long shoud you walk?
“To ensure your beach walk is truly effective, aim for high frequency and intensity. In other words, try to walk at least 30 minutes a day. If you can, increase this to 60 minutes,” says expert Sandra Lordén Álvarez.
At what pace should you walk?
As Lordén Álvarez explains, “The goal is to maintain a challenging pace; a moderate speed that allows you to talk but also makes you feel like you’re working. About 5–6 km/h.” As a guideline, you should feel your breathing quicken, but still be able to hold a conversation.
Along the shore or on dry sand?
To make the exercise more intense, combining both surfaces is ideal, since the body works differently on each one. “Dry sand requires more effort and, therefore, burns more calories. The sand gives way underfoot, so you’ll have to exert more force with each step,” explains Juan Ruiz López. In addition, as Abel Rodríguez points out, this walk burns more calories and strengthens your calves, glutes and tendons. That said, “Only include sections on dry sand if you don’t have any pre-existing injuries to your ankles or Achilles tendon,” he adds.
For its part, wet sand near the shore is usually the best option for most people; it allows you to walk faster and because it’s more compact, it provides a stable surface that reduces the risk of sprains. Juan Ruiz López notes: “This part of the beach usually has a slight slope; walking too long in the same direction will cause one leg to exert more force than the other since they won’t be at the same level. That’s why it’s important to change direction periodically.”
With shoes or bare feet?
As Lordén Álvarez says, it all depends on whether you have any foot discomfort. “If you don’t, you can go barefoot, but if you prefer support or find walking barefoot difficult, opt for sandals or lightweight sneakers designed for the beach.” If you prefer to walk on dry sand, it’s best to wear sneakers: “The extreme instability of soft sand without proper support can lead to plantar fasciitis or sprains,” notes Abel Rodríguez.
