Walking Is Great, But Walking on the Beach Is Even Better Exercise—Here's Why

A hardy beach walk can be double the exercise of your typical walk—plus, more healthy benefits.

If you’ve ever gone walking on the beach, you may have noticed right away how much harder it feels to walk on sand or uneven beach terrain versus pavement, grass, or treadmill. That’s because it actually is more difficult to walk on sand.

In addition to being a more challenging workout than traditional outdoor walking—which is a fantastic workout in itself—walking on the beach is especially good for you and comes with a host of physical and mental health benefits. Whether you live near a beach or are hitting the coast for a sun-filled vacation, here’s why walking on the beach is such a healthy and happy way to exercise.

Related: 6 Life-Changing Reasons to Take a Hike

Benefits of Walking on the Beach

It's twice as much exercise as a traditional walk.

It’s not just the sun that’s making you sweat. Studies show that walking on sand increases how much energy you use. Since sand provides natural (and often challenging) resistance, walking on the beach will require more effort than walking on flat terrain. In fact, this long-studied topic shows that walking on sand actually requires 2.1 to 2.7 times more energy than walking on a traditional hard surface at the same speed, so your body is working twice as hard to keep up, and therefore doubling the activity and burn of your usual walk.

Related: 7 Easy Ways to Get More Out of Your Walks

It boosts strength and endurance.

“Through my years of training experience, I've observed firsthand how walking on the beach offers distinctive benefits,” says Andrew White, certified personal trainer and cofounder of Garage Gym Pro. “A stroll on the sand requires a different kind of effort compared to walking on a hard surface like a pavement or a treadmill.” Since the softness, variability, and instability of sand demands more energy, White says this activates the muscles in your feet, ankles and legs, which promotes even more strength and endurance.

It's great for improving balance.

Walking on the uneven surface of sand challenges your stability, therefore supporting better posture and improving your overall gait (aka your stride, or how you walk). Recent studies show that people who have experienced strokes can retrain their gait by walking on a sandy beach, which is shown to improve walking ability. The reason? Beach walking requires more balance than flat terrain.

It increases vitamin D.

You’ve probably heard by now that being in the sun is a natural way to increase your vitamin D stores, and this commonly given advice is true. Vitamin D is essential for building healthy bones and maintaining a healthy immune system to fight off illness. In fact, low sun exposure can be a contributor to a vitamin D deficiency. If you’re low on vitamin D, a nice walk along a sunny beach is a great way to get some natural vitamin D (just be sure to slather on a high-SPF sunblock).

It's an excellent activity for lowering stress.

There’s a reason why you’ll find ocean landscape artwork in places like doctors’ offices where stress or anxiety can be high. In general, being in nature has been found to decrease stress and improve mental health (even 10 to 15 minutes outside in a natural setting can do wonders). And studies show that blue spaces like oceans and beach views, specifically, have a restoring effect on the body, subsequently reducing stress and anxiety. What better way to soak up those calming, coastal views than by walking on the beach? “The serene environment of the beach has a naturally calming effect,” White says. “I've had clients who reported improved mood and reduced stress levels after incorporating beach walks into their routine.”

You'll probably sleep better.

Regularly getting direct exposure to natural sunlight, especially in the morning within the first few hours of waking, can actually help you sleep better at night. Research has found that being in the sun between 8 and 10 a.m. in particular was effective in improving sleep quality, or how well you sleep. So, if you’re debating between an early morning beach walk or a sunset walk, the morning option will be your best bet for sleep benefits.

It's a grounding activity that helps reduce inflammation.

If you’ve never heard of grounding, it’s an ancient practice where one quite literally connects to the earth. This can be done by putting your hands on a tree, or in this case, digging your bare feet and toes into the sand. Yet grounding is more than just a calming or meditative practice. Studies have found that grounding has the power to reduce inflammation, promote wound healing, and even reduce pain. (Beach or no beach, walking is also a great anti-inflammatory form of exercise). “Walking barefoot on the sand can give a unique form of proprioceptive exercise and 'grounding' experience,” White explains (proprioceptive exercises are mind-body movements that emphasize awareness of limb and body movement in a space).

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It encourages and inspires a more active lifestyle overall.

Let’s face it: the beach is a very active place. On any given day, you’ll find people running on the sand, playing volleyball or competing in a game of beach soccer. While the environment lends itself well to sports and physical activity, the beach is more than simply a lively space. Research shows that areas with larger amounts of blue space (such as beaches) are actually associated with higher physical activity levels. So if you need motivation to be active, heading to the beach is a great place to start—and walking on the beach is an easy activity you can do alone or in a group for some added social connection.

Tips for Walking on the Beach

Start short and sweet at first.

Since sand or other uneven beach terrain is less stable and more challenging to walk on than grass or pavement, you’ll want to take a few precautions to help prevent injury. If you’re not used to walking on sand, start with shorter walks and gradually build up your endurance.

“I have seen clients start with as little as 15-minute walks, eventually building up to an hour or more,” White says. “And of course, hydration is crucial, especially under the hot sun.”

Wear shoes if it’s more comfortable.

While walking barefoot on the beach may feel the most natural and comfortable, some people may prefer (or even need) to wear footwear while going for a good walk on the beach. For those individuals, White says he often recommends water shoes or beach-specific sandals. “These are designed with a thick sole to protect from sharp objects and a quick-drying mesh upper,” he explains. “They're lightweight and provide the necessary grip to prevent slipping on wet surfaces.”

Shoes are also a good idea if you'll be walking on any particularly rough, rocky, sharp, or otherwise more dangerous stretch of beach (think: broken glass, shells, etc.).

Take your usual precautions for any existing joint concerns.

If you have a history of joint issues, you can use joint support (such as a brace or sleeve) to keep your affected joints stable. However, “the lower-impact nature of walking on sand can sometimes be a safer option for those with joint concerns,” White advises.

Avoid walking on the beach if you’re injured.

Walking on the beach isn’t for everyone. People with open wounds or certain foot conditions like plantar fasciitis should steer clear of walking barefoot on the sand (unless cleared by a doctor to do so). But for those without risk, White says beach walks can be a great addition to a comprehensive exercise plan that offer both physical and mental health benefits. “Whether we're training in a well-equipped garage gym or out on the sandy shore, it's essential to listen to your body, adapt to your personal needs and seek professional advice when necessary,” he says.

Related: 4 Things to Consider When Exercising Outdoors

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