The beach has always been a place where I know I can go to rejuvenate myself. Whether I do that sitting in a beach chair reading a good book or while relaxing by taking a nap sitting in the sun, I always feel like a new person when I’m done. The power of a good workout in a gym always leaves me feeling refreshed and rejuvenated, like when I’m at the beach, so I thought that I’d bring that to the beach with me and see how it would compare. Verdict: You’ll be passing up on a great workout if you don’t try a beach workout at least once!
Just because you’re on vacation, doesn’t mean you have to deprive yourself of a good workout, especially after all the food and drink that most of us imbibe in while we’re vacationing. A beach workout doesn’t have to be hard either, because working out on the sand will engage more muscle groups, decrease soreness, and reduce injuries, all while increasing the intensity of your workout. So, a simple and fun workout can be all you need for a successful and safe beach workout!
Safety First
Before starting any workout, it’s best to take all safety tips into consideration. During the summer months, especially, it’s HOT on the beach, so please take these tips seriously!
- STAY HYDRATED – Bring lots of water to your workout. When you sweat, your body requires more fluids to replace what you’re sweating out. You should consume 20 ounces of water or a sports drink approximately 2-3 hours prior to the start and you should drink another 8 ounces about 20 minutes before you start. Continue to drink as much fluid as you can during and AFTER your workout as well. The human body is made up of 45-75% water, so you need to replenish often and a lot.
- WATCH THE HEAT – It’s very easy on the beach to overheat and it can cause serious health issues, like heat exhaustion or heatstroke. Be sure that you dress appropriately and stop if you experience any symptoms that you might be overheating. A few symptoms are fatigue, headache, nausea or vomiting, and change in sweating. Check out The Mayo Clinic before you workout so you’re in the know to stay safe, especially on the beach.
- UV EXPOSURE – Simply put, be sure to wear your sunscreen. People should wear at least 30 SPF every day and should reapply every few hours, especially when working out because you will be sweating it off quicker than you think. If you’re in the sun (or surf to cool off in between reps), you’ll need it for sure! The safe bet is to apply sunscreen, as often as possible, and it will be to your benefit and prevent sunburn. Let’s go back to The Mayo Clinic to get their take on sunburn and what to do in the event it were to happen.
- WEAR PROPER SHOES – It’s best to wear some good footwear that can protect your feet from sharp stones, glass OR hot sand. You can workout in your bare feet, however, if your beach is clean from debris that can harm you.
Let’s Get Our Workout On
- WARM-UP – Before ANY workout, it’s vital to do a warm-up. Just a few minutes can be beneficial before exercising and if your muscles are warm, you’ll be able to move easier when it’s time to start your workout. It helps to connect your brain to your body so you can get the best out of your workout. It can be as simple as a brisk walk or jog on the beach, stretching, or take a quick swim.
- LUNGES – I love to do lunges during my workouts and you can do these in many different ways. Lunges engage your core muscles for stability and work out your lower body which can help you maintain balance and prevent injuries. They are a functional exercise which means they mimic actions you take throughout daily life, such as when picking something up from the floor. You can do regular lunges, alternating lunges or jumping lunges. For some ideas on the best lunges to do for your workout, I found Healtline.com to be the most helpful to me.
- SQUATS – Squats are by far my favorite workout move. Squats help our legs as they contain some of the largest muscles in our body, so doing squats will help you build strength in your legs and improve muscle mass. Not only does it help leg muscles, it can help you strengthen your buttocks to give you a nice shape. You have your basic squat, but there are so many more. For some of the best squat moves on the beach or anywhere, check out Healthline.com.
- BEACH YOGA – Beach yoga is unique in that it offers the benefits you get from yoga, along with the therapy elements of the beach. You can walk away with a great workout and a calming experience from the warm sun and peaceful atmosphere. The texture of the sand will challenge your body to engage different muscle groups and the sounds and smells of the surf will take your mind off of your day-to-day stresses and find some inner peace. Check out Beach Yoga Girl to unlock six free classes for your next beach workout!
- HULA HOOPING – You have the perfect weighted hoop and you want to do a workout on the beach! It’s a great workout, gets your heart rate up, and really does get those endorphins going. It might not help to build muscle, but it will help to slim your waistline down. And, if you’re not really in to cardio workouts, this is a fun and unique way to get a cardio workout in. Women’s Health Magazine has 9 workouts that you can easily do anywhere you can clear a space and hoop down! It’s a low-impact workout that strengthens your core, arms, hips, and legs.
- COOL-DOWN – A cool-down is as important, or more so, than the warm-up. It might not necessarily improve soreness you might have after a workout, but it’s needed for your cardiovascular system. And, you’re still burning calories while you’re cooling down! Do some stretching of your arms across your body, your back muscles, calf muscles, and so much more. Try to hit a little bit of each muscle group. I discovered that this website had some stretching techniques that were easily adaptable to the beach or anywhere I felt the need to stretch.
There are so many workout moves you can do to add to your workout or to make your workout more interesting, so you’re not doing the same thing everyday. I’ve hit on a few exercises above that I prefer to do the most, but the choices are many and you can find a complete workout for the beach at Garage Gym Reviews. From squats to lunges, and burpees to pushups, you’ll be sure to get a great workout!
Overall, no matter what you choose to do for working out on the beach, even if it’s hooping, frisbee, volleyball, or any of the exercises recommended above, you will reap great rewards. The rewards are an increase in your physical activity levels, reduces stress, helps improve mental fatigue, promotes better moods, increases self-esteem, and gives you an overall improvement for your personal health.
If you would like to give a beach workout a try, we offer a variety of condos that you can stay in and see if a beach workout is for you! Or if you’re already staying with us at Premium Beach Condos, why not give it a try? You have nothing to lose (except a few pounds) and everything to gain! The sand along the North Florida Coast in Panama City Beach, Florida is among the whitest, cleanest and softest in the world so I’m betting you could take off your shoes and do your workout in your bare feet!
