Man can relax and at the same time remain active. The arrival of this summer brings with it relaxation, highs temperatures which require plenty of time at the beach. In addition to resting and sunbathing, the beach can also be the ideal place to maintain or even improve your physical condition.
Here are some ideas for easy and effective exercises you can do on the sand, without the need for any equipment:
1. Walking on the beach:
Start with a leisurely walk along the shoreline for 10-15 minutes. The sand puts resistance on your feet, increasing the intensity of the exercise while offering a gentle foot massage.
2. Running on the beach:
For a more vigorous workout, try running on the beach. The unstable surface will activate more muscles, improving your balance and coordination. Be careful though, start slowly towards the heatwave and gradually increase the speed and duration.
3. Exercises with your body weight:
Take advantage of the sand to perform bodyweight exercises such as push-ups, squats, lunges and planks. Sand adds instability, increasing the difficulty and effectiveness of the exercises.
4. Swimming:
Swimming is an excellent aerobic exercise that works out the whole body. Choose a calm area of the sea and swim for 20-30 minutes.
5. Beach volley:
A fun and social activity that combines exercise and play. Beach volleyball strengthens the legs, improves reflexes and teamwork.
6. Yoga in the sand:
Practicing yoga in the sand offers relaxation, flexibility and strength. The unstable surface increases the challenge and activates deeper muscles.
7. Sand toys:
Don’t forget the games! Frisbee, beach soccer or simply building dunes can give you plenty of laughs and burn calories at the same time.
Remember:
Get started always with a warm-up and stretch at the end.
Have a drink plenty of water to avoid dehydration.
To wear a hat and sunscreen to protect yourself from the sun.
To adjust the volume and the duration of the exercises to your own fitness level.
To consult your doctor before starting any exercise program, especially if you have a health problem.
Exercising on the beach can become an enjoyable and effective routine to keep fit and enjoy your summer vacation to the fullest.
Tip: Create groups with friends or your family to do the exercises with pleasure!
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