One of my favorite ways to move my body is a long walk on the beach. It almost doesn’t even feel like exercise, but rather a moving meditation – a time to connect with myself and to nature. I feel calmer and more peaceful on the other side. While on vacation with my family in the Outer Banks, I set a goal to start most days this way. Being in my third trimester or pregnancy, I have the advantage of waking up early, before anyone else, often before sunrise. After journaling over a cup of coffee, I slipped on my sandals in order to walk on the beach for at least thirty minutes.
I recently read a research article that outlined the health benefits of exercising outside. It makes so much sense, and intuitively, I believe that is why I would rather hike a wooded trail than head to the gym. While on one of my beach walks this past week, I started to wonder if there were specific benefits to walking on the sand, in the sun, by the water.
The health benefits of exercising in a natural setting
There are numerous health benefits of exercise in general. Regular exercise supports longevity, prevents disease, enhances mental health, and improves quality of life. It is my belief that as human beings, we are meant to move every day. Sometimes this looks and feels like a structured workout (a sweaty strength training session, or attending a group class at your favorite fitness studio), and sometimes it is more about the movement demanded by daily life (doing house chores, chasing children, climbing stairs, and running errands). Unfortunately, our modern society has us sitting much more than we should, whether that is at a desk for work or at home numbing out on Netflix. The good news however, is that studies show you can reap the benefits of exercise by breaking it up into “exercise snacks,” which entail ten to twenty minutes of movement throughout the day rather than a longer session.
Many exercise scientists, fitness professionals, and even wellness influencers often discuss the difference in how we workout (lifting heavy weights, cardio, low impact strength training, etc.), but relatively recent research looked at where to workout, and if the exercise environment matters. Exercise can take place in a number of settings: yoga in a boutique studio, swimming in a pool, running around a track, riding a stationary bike at home, walking on a treadmill at the gym. Often where is determined by a few different factors, from personal preference to finances to convenience.
Exercise aside, emerging research is interested in the connection between spending time in nature and improvements in human health. From nature bathing to taking a walk around your neighborhood, being outside offers a whole host of benefits: improved cognition, pain control, better mood, increased immunity, and reduced stress. This begs the question – is there an added benefit to exercise outside versus indoors? This study concluded that yes, there is. With this in mind, I wanted to know if there were unique benefits to walking on the beach.
It seems as if there has to be something to it. “Taking long walks on the beach” has even become a cliche phrase uttered when reminiscing about a favorite past-time. When I walk on the beach, I am immediately soothed by the rhythmic sounds of the ocean, the sights of the seashells washed ashore, the feel of the exfoliation of sand beneath my feet. There is an expansiveness and sense of awe I experience that I don’t experience in other outdoor scenarios (my hikes in the woods for example). There even seems to be a unique energy in the air that can only be attributed to the natural setting when the land meets the sea.
The health benefits of exercising by the water
Research has concluded that an individual’s general physical and mental health improves when they live closer to the coast. This finding could be due to a number of factors; I assume that the geography encourages a more active lifestyle, the air is cleaner with less pollution, or there is an increased availability of fresh, organic food. Whatever the reason may be, living in or near a “blue space” (outdoor environments that visibly feature water) is beneficial for one’s wellbeing.
I personally feel healthier and happier when I am near water, the ocean especially. As many people do, I call the beach my “happy place” for a reason. Whether I am on a walk or relaxing in a chair, I feel lighter, grounded, calmer, more content. Studies show that this is not just me. There are lower rates of both mental health disorders and general health issues in participants with a sea view where they live. Not only do people report a reduction in stress when looking at the sea, but also a greater connection to (and immersion in) nature when surrounded by the sea. Feeling a part of our natural world is an important (and underrated) aspect of wellness. Combining these benefits with those of exercise (walking or running along the coast, or even swimming in the sea), can create a compound effect for your health.
The health benefits of exercising on the sand
Walking on the sand versus other surfaces is beneficial for many reasons. There are the more known benefits – those pertaining to walking biomechanics, kinetics, and muscle activity. Not only is sand a lower impact surface, which can help prevent aches and pains brought on by other forms of exercise, but its instability works to challenge a diverse range of muscles in a unique way while expending more energy. Studies also show walking on sand supports and strengthens the ankle joint.
I am well aware of these benefits when walking on the beach, but there is also an effect only felt when barefoot on a natural surface. Think about it – almost every other form of exercise outside is performed wearing shoes. You can wear shoes while walking on the beach, but its more conducive to bare feet. “Earthing” or “grounding” refers to making contact with the natural surface of the earth with either bare feet or hands. Studies have shown the practice positively affects human health in a number of ways. When your body makes direct contact with the natural electric charges of the earth, it could reduce inflammation, prevent disease, improve your sleep, and support wound healing. This study even shows walking on the sand helps to improve blood sugar more so than taking a walk on another surface. Walking barefoot in the sand is a simple way to partake in a practice supported by science and cultures around the world.
The bottom line
Have you ever taken a long walk on the beach, and wondered exactly why you feel more refreshed and rejuvenated versus other forms of exercise? It takes zero willpower for me to move my body in this way (whereas I often have to drag myself to the gym to lift weights, which typically entails working out in a room illuminated by florescent lights). Now I know that the combination of feeling connected to nature, the view of the horizon where the sea meets the sky, and the electronic charge of the earth’s sandy surface beneath my feet all play into the benefits of a beach walk. Sometimes it can feel like a struggle to exercise on vacation, but knowing all of these amazing benefits might just be a beach walk away could help to motivate you a bit more. And it might not feel like exercise at all.
