Walking on the Beach Has 5 Advantages for Your Mind and Body

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    Walking on the beach has several health and mental advantages. A beach stroll is an excellent way to exercise, de-stress, and decompress. So put on some sunscreen! Here’s a detailed look at the five biggest advantages of beach walks, as well as the drawbacks.

    5 Advantages of Beach Walking

    Excellent exercise

    Beach walks are an excellent type of fitness. Walking on the sand is more difficult than walking on a firm surface. This can help you burn more calories while also strengthening your ankles, hips, and core.

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    Walking is a low-impact activity that is ideal for the beach. When contrasted to high-impact activities like jogging, this implies there is a lesser chance of injury.

    Stress reduction

    Walking on the Beach Has 5 Advantages for Your Mind and Body

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    Walking on the beach may be extremely good to your mental and physical wellbeing.

    “Taking regular beach walks is a terrific method to decrease the cortisol response in the brain, allowing you to feel more awake, alive, and aware,” explains Mindy Pelz, a holistic health specialist.

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    A 2019 research confirms this. Researchers discovered that spending at least two hours each week in nature can reduce levels of the stress hormone cortisol. It may also boost emotions of well-being and overall health.

    Vitamin D

    Beaches, in contrast to built-up metropolitan regions, are an excellent source of natural sunshine. This is fantastic news since sunlight provides 50 to 90 percent of your vitamin D.

    In addition, Vitamin D is important for your general health. Increasing your intake of this vitamin can help:

    • enhance bone health

    • assist the neurological system 

    • boosting the immune system

    • promote heart health

    “If you go for a stroll on the beach on a sunny day, you’ll receive a considerably stronger vitamin D impact,” explains fitness coach Joe Johnson.

    Calories are burned

    According to 2013 research, walking on uneven beach terrain causes muscles to work up to 28% harder than walking on level areas.

    “Because of the instability, you need to push away from the surface with your legs a little harder,” Johnson adds. “While this may appear insignificant when considering a handful of steps, it adds up over time.”

    Beach walks, on the other hand, are an excellent method to burn calories. Based on your weight and pace, here’s a ballpark estimate of how many calories you can burn walking for an hour.

    Aside from your weight, the quantity of calories you burn depends on your pace, terrain, slope, and other factors.

    Beneficial for the foot and back

    Walking on the beach might help you gain strength in your feet and back. According to 2013 research, it may also minimise the risk of muscle injury and pain in the long run.

    Just bear in mind that if you’re new to walking or walking lengthy distances, you can feel the burn. Don’t push yourself over your boundaries.

    How to Get the Most Out of Your Beach Walk

    Walking on the beach is generally safe, but there are a few hazards to be aware of. Here are some pointers to help you get the most out of your next sandy sweat session.

    Start strong

    You should probably walk on solid ground for a few minutes before going into the sand. This might assist you in preparing for less-level terrain.

    Warm up, then cool down

    Stretching should always be done at the beginning and finish of your beach walks.

    Standing calf stretches, ankle rolls, standing quadricep stretches, and bent-over hamstring stretches are all excellent possibilities.

    Look for solid sand

    You should also move closer to the sea, where the sand is firmer and easier to walk on.


    Beaches have a natural tendency to slope toward the ocean, sometimes softly, sometimes dramatically. Walking on a slanted surface increases the likelihood of muscular strain. Walking in a zig-zag pattern is one technique to avoid this. It may seem strange at first, but it requires equal production from both sides of the body.

    Disadvantages of Beach Walking

    Walking on the beach is usually quite safe. However, there are still certain dangers to be aware of.


    Softer surfaces, such as sand, are gentler on the joints than hard ones, such as concrete. However, if you have ankle, back, or knee problems, you should avoid walking on hills.

    “If you have knee discomfort, have just had surgery, or walk with a limp, walking on the beach is not suggested,” explains physical therapist Nikki Clayton.

    The unexpected and uneven walking surface of the sand, according to Clayton, can place extra stress and pressure on your joints.


    Walking on the Beach Has 5 Advantages for Your Mind and Body

    Some people like to walk on the beach barefoot. However, novices may benefit from wearing shoes. This includes no flip-flops (trust us). According to a 2021 study, this style of footwear might enhance your chance of injury. This is due to the fact that they do not provide adequate support for your feet or ankles.

    P.S. Some people enjoy the sensation of sand beneath their feet. We’re right beside you. Just keep an eye out for sharp items. A single jagged shell may transform a tranquil twilight stroll into a stressful (and unpleasant) experience.

    Sun exposure

    Walking on the Beach Has 5 Advantages for Your Mind and Body

    Beach walks may make you feel like you’re walking in the sunshine. Just keep in mind that sun damage must be avoided at all costs. Excessive sun exposure might raise your risk of skin cancer. Dehydration, peeling, wrinkles, sun spots, and burns can also result.

    Apply sunscreen before each stroll to avoid sun damage. Even on chilly or gloomy days, use SPF 30 or higher. You should also wear UV-protective apparel and caps.

    In conclusion


    A walk on the beach is beneficial to both the body and the mind. It’s a fantastic workout that’s especially beneficial for strengthening the legs, knees, and ankles. It also burns more calories than flat surfaces such as concrete or a treadmill. Just be aware of your limits, especially on really steep slopes or rough terrain.

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