Top ways to exercise at the beach

Swimming is an obvious beachside exercise, but an excellent option nonetheless. Depending on the sea-state and how much effort you apply it can be a great low-impact form of cardio, meaning almost everybody can get a good workout in the water, plus you need minimal equipment to get started (especially if you're swimming in the Med!)

The most efficient way to burn calories is front crawl, although breaststroke is a great option for building core strength and improving balance and posture. 

If you’ve got waves, surfing, kitesurfing and windsurfing are all up there as being the most popular beach exercise. Surfing works almost every muscle in the body, and requires plenty of strength and balance. It can also feel more like an adventure than a workout, which is a bonus for thrill-seekers trying to catch everything from small to big waves.

If you’re hitting the beach with a group of friends or family,  organising a team sport for a little light-hearted competition can be a great way to get everyone’s blood pumping. Activities like beach volleyball can feel less like a workout and more like a fun way to spend an hour or two, but with all the cardio and strength benefits of exercising.

Like volleyball, most team sports involving some level of cardiovascular activity and can be a fantastic way to squeeze in a workout even when you really aren’t in the mood.

Running on the beach offers a twist on the classic workout. A sandy surface offers far more resistance, making it a great option for seasoned runners. Don’t expect to maintain your usual pace, or you’ll risk getting frustrated. Instead, focus on the new challenges this surface brings, and remember that you’re getting a more well-rounded and efficient form of the traditional exercise.

The beach can provide an excellent space to do workouts usually confined to the gym. Working out while outdoors can make your usual routine seem much more fun. You can build an outdoor circuit using exercises that don’t require gym machines or equipment. Things like squats, burpees, jumping jacks and lunges are all great foundations from which to build an efficient full-body workout.

Remember again that the sandy surface offers additional resistance training, so make sure to tailor your workout accordingly. You may struggle to complete on the beach what you can in the gym, and that’s fine. Remember that even if you aren’t completing all of your usual reps, you’re still getting well-rounded workout.

The beach can be an excellent place to fit in some weight training, complete with beautiful, relaxing views. While it’s not feasible to carry a set of dumbbells down to the seaside, you can always improvise. Big bottles of water, or even buckets filled with sand, can provide surprisingly heavy weights for you to work with. With any luck, your surroundings will inspire you and help you along with your workout too.

Doing yoga on a beach sounds like a delightful way to pass the time – but it can actually be a pretty intense workout. Yoga holidays are increasingly popular and a great way to mix exercise with the relaxation of a getaway. This is the beachside workout that dreams are made of.

Take advantage of the wide expanse of water by jumping into a boat. Any type of rowing can provide an excellent upper body workout, and many options such as kayaking offer surprising cardiovascular impact, too. Just because you’re sitting down doesn’t mean you aren’t exercising! Canoeing and kayaking are also great for building up core strength. 

Power walking on the beach can sound like something of a cop-out in terms of exercising – but it’s actually a far harder workout than you may think. The uneven, sandy surface means many of your body’s muscles will have to remain engaged, which ups resistance and boosts your overall activity levels. For those who have issues with their joints during traditional running, a beachside walk can be a great option. Plus, how else will you walk off all those holiday cocktails?