The holiday season is often a time for relaxation and letting loose, but who says you can’t have fun while staying active? Beach sports provide a fantastic opportunity to do just that. Beyond just lying in the sun or getting lost in a good book, the beach can be the perfect setting for a high-intensity workout disguised as pure fun and play.
Whether you’re looking to break a sweat or simply engage in some friendly competition, these beach sports offer a fresh and enjoyable way to stay slim and active during your vacation. So why not take advantage of the beautiful beach setting and turn your relaxation time into an opportunity for fun-filled fitness? It’s a win-win for your body and your holiday enjoyment!
7 Beach Sports that will Help you Burn Calories and Stay Fit
1. Beach Tennis
Beach tennis is an exhilarating sport that originated in Italy. It evolved from the game of racquetball, which itself came from tambeach. Beach tennis can be played informally, hitting the ball back and forth in the air, or more formally on a special court with a net. The court for singles is a rectangle 16 meters long and 4.5 meters wide, and it expands to 8 meters wide for doubles.
The game resembles traditional tennis but is typically faster-paced since the ball is not allowed to bounce on the ground. How much of a workout do you get from an hour of beach tennis? Well, it really depends on how intensely you play. Generally, you can expect to burn between 300 and 600 calories during an hour-long match.
But beach tennis is not just about the calories burned. It’s an incredibly aerobic activity that helps boost physical endurance and speed. Plus, it’s a fantastic way to unwind and let off some steam. Whether you’re competing or just playing for fun, beach tennis offers a lively and engaging way to stay active and enjoy yourself at the beach.
2. Beach Volleyball
Beach volleyball is a thrilling and intense game that puts the indoor version of the sport to shame. With non-stop action featuring sprints, jumps, and incredible feats, it’s a heart-pounding way to enjoy the sand and sun. Whether you’re playing with friends or family, a lively match of beach volleyball can burn up to 600 calories per hour. But it’s not just about the workout; the healthy competition and shared laughter make it a perfect way to create lasting memories on the beach. So why not give it a try next time you’re by the shore? It’s more than just a game; it’s an experience you won’t soon forget!
3. Run in the Beach
Running has long been known for its health benefits, both physical and mental. But did you know that running on the beach can add even more to those benefits? Plus, there’s something magical about the experience, whether you’re enjoying a solitary sunrise jog or a sunset sprint.
Running on the beach is more than just another training session. The uneven and unstable ground challenges your balance, enhancing your technique and control. And the soft sand has a cushioning effect, reducing the impact on your joints. But be warned: it’s more strenuous and tiring than running on solid ground. The sand creates friction and puts stress on the ankles, Achilles tendon, and knees. If you have issues in these areas, it might be best to stick to sunbathing or brisk walking on the beach.
But if you’re up for the challenge, beach running offers an intense workout. The wet sand adds to the exertion, and you can burn a lot of calories in just 20 or 30 minutes. It’s an excellent way to tone your buttocks, legs, and abs, with some sources estimating a burn of 265 calories in that short amount of time.
The irregular surface also requires careful weight distribution between your back, legs, ankles, and feet to avoid incorrect movements or overloading your body.
In a nutshell, running on the beach provides a unique and engaging way to enhance your regular fitness routine. It’s more than just a run; it’s an opportunity to connect with nature, challenge your body, and invigorate your soul. Whether you’re an experienced runner or just looking to try something new, give beach running a go. It might just become your new favorite workout.
4. Swim in the Ocean
Swimming is an incredible full-body workout, and taking your swim to the open sea can turn it into an even more thrilling and satisfying experience. A professional swimmer can burn more than 700 calories swimming 3 km in an hour. But swimming that same distance in the sea is a whole different challenge. You’ll need more strength and endurance to combat currents, waves, or headwinds, but the fun and satisfaction might just outweigh the extra effort.
However, sea swimming isn’t as simple as just jumping in and splashing about. The ever-changing natural conditions require some planning and awareness. Here are a few tips to make your sea swimming adventure safe and rewarding:
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Pick Up the Pace: If you want a good workout, you’ll need to keep up the speed. Freestyle is often the best choice for sea swimming. Even better is the front crawl, head-out triathlon-style. This technique allows for more regular breathing, less splashing of water in the mouth and nose, and better visibility of landmarks.
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Vary Your Rhythms: Think of your sea swim as a form of high-intensity interval training (HIIT). Since you can’t measure distances like you can in a pool, you can time your intervals instead. Try alternating between 1 minute of full freestyle and 1 minute of relaxed speed with backstroke. Continue this pattern for at least 20 minutes, which is usually the minimum time for HIIT to be truly effective.
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Be Mindful of Safety: Swimming in the sea is not without risks. Pay attention to weather conditions, know your abilities, and always follow local safety guidelines.
In the end, swimming in the sea is more than just a change of scenery from the pool. It’s a way to challenge yourself, connect with nature, and add some adventure to your fitness routine. Whether you’re a seasoned pro or a casual swimmer looking to try something new, the sea awaits, ready to turn your swim into an unforgettable experience.
5. To walk on the Beach
If running isn’t your thing, or if you’re looking for a gentler exercise, walking on the beach might be the perfect solution. Not only is it easier on the joints, but it also requires more muscle effort and can burn more calories than a regular walk on asphalt. In fact, you can burn up to one and a half times more calories on the beach, depending on the duration and intensity of your walk.
Walking on the beach isn’t just good for your body; it’s also a wonderful way to connect with nature and enjoy the soothing sounds of the waves. It’s an exercise that can be as calming or as challenging as you want it to be. You can take a leisurely stroll and breathe in the fresh sea air or pick up the pace for a more rigorous workout.
Whether you’re on vacation or live near the coast, don’t miss the opportunity to take advantage of this simple yet highly beneficial beach activity. Whether you’re seeking relaxation, fitness, or a bit of both, walking on the beach might be just what you need. It’s undoubtedly the easiest way to burn calories by the seashore, and you might even find it becomes a favorite part of your daily routine.
6. Stand up Paddle Boarding
Standup paddle boarding is more than just a leisurely activity on the water; it’s a sport, a workout, and a whole lot of fun all rolled into one. If you’ve ever seen someone gliding across the water, seemingly walking on its surface, then you’ve witnessed the unique sensation that standup paddle boarding offers.
But it’s not just about the sensation. Standup paddle boarding is a great way to tone various muscles in the body, particularly the abdominals, pectorals, and dorsal muscles. As you learn the correct technique, you’ll find that your legs join in the work as well, helping to enhance the functionality of rowing.
Perhaps you’re familiar with the standup paddle boarding wave, which is the most dynamic aspect of this sport. If so, you’ll be interested to know that it burns three times more calories than surfing. Why? Because it requires constant effort to stay upright on the board.
So if you’re looking for an exciting way to get out on the water that’s also a great workout, standup paddle boarding might be just what you’re after. It’s more than just a sport or hobby; it’s an experience that brings together physical fitness and sheer joy in a way that’s entirely unique. Whether you’re a beginner or an expert, standup paddle boarding has something to offer for everyone.
7. Kayaking
For those with a taste for adventure, kayaking might be the perfect water activity. Whether you’re in a one or two-seater canoe, paddling through the water with a kayak offers a unique experience, and it can be a great workout too!
With just a gentle effort, you can burn around 250 calories per hour. And for those who are really fit and ready to push themselves, intense kayaking can burn up to 600 calories. It’s not just about the burn, though; gliding through the water is an exhilarating feeling that many find addictive.
However, kayaking isn’t something to jump into without a little preparation. It requires some basic training, so it’s wise to take things step by step. Start with shorter distances, and always pay attention to the weather conditions. It’s not just about physical capability; safety is key.
So if you’re looking to add some excitement to your fitness routine, why not give kayaking a try? It’s a sport that offers something for everyone, from the fitness newbie to the seasoned athlete. Just remember to take it slow at first, and most importantly, have fun!
