October 20, 2021 #1 Local News, Forum, Information and Event Source for Venice Beach, California.

My 50-Plus Beach Work Out

I love the ocean and the beach. Especially in the early morning. You beat the crowds, it’s cooler and there’s a gentle calmness in the air. I asked an expert if a proud, out-of-shape, AARP-card holder could give me advice on getting in shape while walking on the beach.

Her response: There’s a simple way to burn more calories per step without inching up your incline or pushing your pace: Walk or run on the sand. (I’ll walk for now, thank you). Studies show that you’ll activate extra muscle just by treading on sand rather than solid ground.

Also, the soft surface absorbs more energy, so instead of experiencing a helpful rebound effect as you would on pavement, you sink deeper and your muscles have to engage longer to push off. The payoff: Do a workout on the sand and you burn up to 50 percent more calories per minute than if you do the same routine on pavement or grass. Gotta love it.

Plus, because sand soaks up some of the pounding, it also reduces stress on your joints. Good for us old farts. Research found that the impact is about four times lower on sand than on firmer surfaces, which can mean much less post workout inflammation and soreness. This remains true even as you increase your exercise intensity. The bonus is that you’ll bounce back faster after a tough session.

What kind of sand is best to exercise in? Tighter, more packed sand (or even better, wet sand) is preferable to a dry, looser surface. It’ll still be soft, but you’ll sink in less and be less likely to overuse your muscles while trying to stable. Down by the shore is the perfect wet sand scenario for me.

She also told me that even though your muscles are working extra hard, you might not feel the impact of an hour-long beach work out until the next day. She suggested starting with just 20-30 minutes at a time (or even less) to make sure you don’t overdo it. And if you live near the ocean, don’t start doing all your workouts at the beach. Once a week would be ideal to begin with. Ok with me.

Running in wet socks or with sand shoes is nobody’s idea of fun. Yuk. Experts say it’s fine to run barefoot. But, if you’re prone to injury or require a very supportive shoe, you might want to keep them on. Not sure? Try walking a mile on the beach. If your calves hurt the next day, you probably shouldn’t run barefoot.

Wear extra sunscreen, since water and sand reflect rays. And check the tides so you don’t get stuck in a situation where you’re far from home and can’t run back.

See you at the beach, my fellow exercisers! Here’s an easy way to start an exercise routine on the sand. I’m going to try it this weekend.

30-Minute Sand Workout

4 minutes

Warm up with a brisk walk It will take you at least this much time to get to the shoreline.

6 minutes

Do each move below for 30 seconds:

Walk at a fast pace.

Side shuffle with right foot leading.

Side shuffle with left foot leading.

Walk backward.

Repeat twice.

10 minutes

Run or walk at a moderate pace.

10 minutes

Stretch your body for 5 minutes.

Lay or sit on the sand, eyes closed and relax or meditate for the last 5 minutes.

Related Posts

Breaking Barriers Through Sport

October 19, 2021

October 19, 2021

Ex-Navy Rescue swimmer and triathlete, Jordan Hunter is changing the statistics of African Americans not knowing how to swim and...

Community Volunteer Patrol Program Brings Civilians New Insight Into Law Enforcement

October 19, 2021

October 19, 2021

The West LA Police Department has a community patrol program bridging the gap between civilians and law enforcement. Video brought...

Pali High Debuts Fall Musical Avenue Q Live on Stage

October 12, 2021

October 12, 2021

Pali high students bring the musical Avenue Q to the stage for a limited time. Video brought to you by...

UCLA awarded $1 Million Dollars Towards Enabling Safer Bike Commutes

October 11, 2021

October 11, 2021

The Civic Bicycle Commuting team along with partners is one of six competitors for the Civic Innovation Challenge backed by...

Barn Owl Nesting Box Program Comes to The Westside.

October 5, 2021

October 5, 2021

The barn owl nesting box program from Citizens for Los Angeles Wildlife is helping these birds create a network of...

Missing Woman Last Seen in Venice Beach

September 29, 2021

September 29, 2021

Jessie Jean-Baptiste last seen Saturday By Sam Catanzaro Police are seeking a missing 25-year-old woman last seen in Venice Beach...

Canstruction Fights Hunger Through Art

September 27, 2021

September 27, 2021

International hunger relief fundraiser Canstruction makes an appearance at the Westfield Century City mall and we have the highlights. Video...

The Rich History of Prehemptive CBD Creams

September 27, 2021

September 27, 2021

The following is a question and answer with Paul Herve, founder of Prehemptive CBD creams, based on the formulas of a botanical...

Top-Rated Poster Printing Services in Los Angeles

September 10, 2021

September 10, 2021

So you want a piece of promotional artwork that is eye-catching and makes a statement. Maybe you’re a store looking...

Comedian Fuquan Johnson One of 1 of 3 Dead Following Suspected Overdose at Venice Party

September 7, 2021

September 7, 2021

Early Saturday morning incident remains under investigation By Sam Catanzaro Comedian Fuquan Johnson was among one of three people who...

Gambling and Mental Health: Tips For The Casino

August 31, 2021

August 31, 2021

With the advent of online casinos, gambling has become a more popular pastime than ever before. It’s estimated that a...

Final Weekend of Marina Drive-In Movie Summer Series With New Movies Added

August 28, 2021

August 28, 2021

WHERE: Marina del Rey Boat Launch Ramp, 13477 Fiji Way at Parking Lot #2 COST: $20 per vehicle, per movie...

Market Report: What is the Difference Between a Peach and a Nectarine?

August 25, 2021

August 25, 2021

Today at the Santa Monica farmers market Murray Farms answers all of our stone fruit questions in this video brought...

Main Street Traffic Closures Return This Weekend

August 20, 2021

August 20, 2021

Sharing an Open Main Street back for second time this summer August 21 – 22 By Sam Catanzaro  The summer’s...

Venice Restaurants Vie for Michelin Stars

August 19, 2021

August 19, 2021

Prestigious guide returning to California next month By Kerry Slater The Michelin Guide is returning to California next month after...