Great Summer Workouts
Exercise on the Beach continued...
See who can find the most interesting, colorful sea life or other underwater
treasures. Venture a bit further out so you take more effort to get back to the
boat or shore.
If getting in the water is not your thing, put up a net and get a friendly
game of volleyball going. Or throw the Frisbee or a football around. Throw far
and go long, you'll be surprised how winded you can get.
How about building a sand castle? Can that be a workout? Pittsley says you
don't have to build one, just start moving the sand around the beach.
Start kneeling with an empty bucket. Reach in front of you and dig out a
full bucket of sand and twist to toss it behind you, alternating sides for a
great oblique workout. You may not feel it then, but you may be sore the next
morning, so don't overdo it.
No buckets? Try getting on your feet.
Walking in the soft sand of the beach alone is a workout, says Calabrese.
"Sand gives you the extra resistance that you wouldn't have on a treadmill
or on asphalt," she says. "You can do it barefooted and you'll feel a
great workout in your feet, shins, and calves."
Ayres agrees. "Beach walking is great for ankle stability," he says.
"Eighty percent of ankle sprains are rolling out of the ankle because the
lateral ankle is weak. I don't have a client daily that I don't do strength
training where we're standing on one leg."
One-legged stork stands in the sand improve balance and ankle stability,
If the spirit moves you, Calabrese says, you can create a great strength
workout with just you, a beach towel, and of course, some sunscreen. Alternate
walking, jogging, and sprinting to work the lower body and get the heart rate
"The beach can be so tranquil and yet so energizing. Start out by
walking, and all of a sudden you get the energy from the earth and you start to
jog a little."
Calabrese then suggests either doing walking lunges or stationary lunges the
length of your beach towel. Work the upper body with pushups and reverse planks
and the abdominals with crunches on the towel.
The peaceful mood of the ocean's edge is a great time to stretch as well,
she says. "Finish with some stretching, deep breathing, and
meditation," she says, "taking time to close your eyes and feel the
ocean mist and smell the salty air."
The days of playing "Marco Polo" and doing cannonballs may be a
distant memory, but you can still get a great workout in the pool.
Swimming is an obvious choice and an option many people use all year round
in heated pools at health clubs. It's is an excellent, low-impact, whole-body