Walking on the Beach: How to Do It and Benefits

must touch the ground with a rotary movement: first you must support the heel and then the toe, contracting the calf at the same time. The step must be frequent and not too long, to cushion the impact on the back and the regular and deep breaths. The shoulders must be wide open, but relaxed, the torso erect, the buttocks and abdomen contracted.

• Begin your workout on firm ground: Before setting out for your beach walk, walk a few minutes on the sidewalk or boardwalk.

• You can also warm up on the hard sand (on the shoreline). This will help stretch your muscles and warm your feet and ankles before walking on the softer sand.

• Wear appropriate footwear. If you are going for a long walk, you should be wearing proper athletic shoes or athletic sandals that will support and guide your feet. The footwear will also protect your feet from glass, metal or sharp rocks that may be hidden in the sand.

• Choosing shoes over sandals depends on a few factors, including your fitness level and how long you plan to walk on the beach. You may not want to wear your best pair of beach walking shoes because they are bound to fill up with sand.

• Walking barefoot for short distances: take off your walking shoes or sandals and enjoy the sensation of the sand between your toes and the waves lapping at your ankles. The sand will also help smooth out the calluses on the feet. However, it is best to only go barefoot for short distances, especially if you are new to beach walks.

• You can progressively lengthen the time of barefoot walking as you build strength to prevent tension and injury. Walking barefoot for long distances, especially on soft sand, can cause muscle and foot pain as mobility is more extensive than normal. Walking on the beach barefoot for longer periods can sometimes cause plantar fasciitis, so it is advisable to wear proper footwear if you are going far.
  

On the beach you can also do towel exercises and plyometric exercises to increase the vertical jump.