Exercising on the shoreline or on the sand during holidays has become one of the most popular ideas to stay in shape. However, despite everything that has been said about the benefits this may bring, it is important to understand that not everything is as easy as it seems. According to coach Radu Ene in an interview for THE OBJECTIVE, although the beach offers evident advantages over other surfaces, it is crucial to act with prudence to avoid possible discomfort and injuries, because yes, despite how little is spoken about the topic, you can also injure yourself training on the beach.
The Risks and Benefits of Training on the Sand
Walking along the shoreline on damp sand is a great option to get in shape, because joints suffer much less impact than when stepping on hard ground like asphalt. However, since it is an unstable surface, our muscles and tendons have to work substantially harder to maintain balance. For this reason, coach Radu Ene warns that if we are not used to it, we can overstrain especially the ankles, the calves, or the Achilles tendon. To avoid these discomforts and prevent possible injuries, the most important thing is not to push yourself too hard at the start and to progress gradually, starting to walk or combining walks with very short stretches of light running instead of doing long workouts from day one.
Express 25-Minute Routine to Make the Most of Time at the Beach
If you have little time but want to stay active at the beach, you don’t need to dedicate a full hour to exercise to notice its benefits. Coach Radu Ene proposes a very simple 25-minute workout that is divided into three parts.
To begin, five minutes of brisk walking to warm up the body. Then, dedicate fifteen minutes to doing simple exercises such as squats, lunges, a bit of light running, high knees or planks, always alternating thirty seconds of effort with thirty seconds of rest. Finally, end with five minutes of gentle walking and some light stretches. As Ene himself reminds us, “the key isn’t the duration, but maintaining an appropriate intensity and taking advantage of an environment that already makes the body work harder.”
