Take your workout to the beach

Posted on 8 November 2013

Take advantage of the good weather and get a natural high by taking your workout to the beach. Here’s how a change in scenery can boost your health and fitness.

WALKING ON SAND
How strenuous is it? It’s more challenging than walking on a hard surface because more effort is required to keep upright and move forward.
It’s for you if… you’re out of shape or recovering from an injury. It’s a gentle, low-impact form of exercise that gives a good cardio and toning workout.
How many kilojoules would you burn in half an hour? From 550kJ, depending on your pace.

RUNNING ON SAND
How strenuous is it? As with walking, swapping the sidewalk for soft sand ups the ante considerably.
It’s for you if… you’re fairly fit and want to spice up your regular running routine.
How many kilojoules would you burn in half an hour? From 1 200kJ, depending on your pace.

BEACH VOLLEYBALL
How strenuous is it? It’s a fast game that involves sprinting, changing direction, lunging and jumping.
It’s for you if… you enjoy competitive team activities. It’s great for developing upper-body strength, and working your legs and bum.
How many kilojoules would you burn in half an hour? About 460kJ playing ‘socially’; up to 550kJ if you spike like a pro.

SWIMMING IN THE SEA
How strenuous is it? Swimming in the ocean takes more effort than swimming in a pool because of waves and currents.
It’s for you if… you’re injury-prone, pregnant or stressed – your weight is supported and your joints cushioned by the water, and the repetitive motion has a calming effect. Always stay near a lifeguard.
How many kilojoules would you burn in half an hour? About 900kJ if you’re doing a moderate crawl.

The information provided in this article was correct at the time of publishing. At Mediclinic we endeavour to provide our patients and readers with accurate and reliable information, which is why we continually review and update our content. However, due to the dynamic nature of clinical information and medicine, some information may from time to time become outdated prior to revision.