The Fitness Benefits of Walking on Sand

Walking is one of the simplest and most accessible forms of exercise, but walking on sand adds an entirely new dimension to its health benefits. Whether on the beach or a sandy trail, this natural terrain challenges the body in unique ways, making it an excellent workout for people of all fitness levels. Sand walking improves cardiovascular health, strengthens muscles, burns more calories, and enhances balance while offering a low-impact alternative to other forms of exercise.

In this article, we explore the fitness benefits of walking on sand and why you should consider incorporating it into your routine.

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   Increased Caloric Burn

One of the primary benefits of walking on sand is that it burns more calories than walking on a firm surface like pavement or a treadmill. This is due to the increased resistance sand provides, forcing the body to work harder with each step.

Why Does Sand Walking Burn More Calories?

• Sand shifts underfoot, making every step require more energy and engaging additional muscle groups.
• A 2013 study in the Journal of Experimental Biology found that walking on sand requires 1.6 to 2.5 times more energy than walking on a hard surface.
• The soft, unstable nature of sand reduces the efficiency of each stride, meaning the body expends more effort to maintain movement.

Even at a moderate pace, a person walking on sand burns 20-50% more calories than walking on a hard surface. This makes it an excellent choice for weight management or anyone looking to maximize their workouts in a shorter time.

2. Strengthens Muscles and Joints

Walking on sand engages more stabilizing muscles compared to walking on a solid surface. Since sand moves underfoot, the body constantly adjusts, requiring greater activation of muscles in the legs, core, and feet.

Muscle Groups Activated

• Legs: The calves, quadriceps, hamstrings, and glutes work harder due to the added resistance.
• Feet and Ankles: The soft, uneven surface strengthens the small stabilizing muscles that help prevent injuries.
• Core: The abdominal muscles and lower back work to maintain balance on shifting terrain.

Regularly walking on sand can improve muscle endurance and tone in these areas, leading to stronger and more defined lower-body muscles.

3. Enhances Balance and Stability

Sand walking requires constant micro-adjustments to maintain stability, which strengthens proprioception (the body’s ability to sense its position in space).

How Does Sand Improve Balance?

• The instability of sand forces the muscles to work harder to stabilize the body.
• Strengthening stabilizer muscles helps prevent falls and injuries, especially in older adults.
• Athletes benefit from improved agility and coordination, making sand walking a great cross-training activity.

People recovering from injuries, such as ankle sprains or knee issues, often use sand walking as a way to rebuild strength and coordination safely.

4. Reduces Joint Impact and Risk of Injury

Unlike hard surfaces, sand is softer and more forgiving, making it an ideal option for people with joint pain or those recovering from injuries.

Why is Sand Walking Low-Impact?

• The sand absorbs shock and reduces stress on the knees, hips, and lower back.
• It is a gentler alternative to pavement walking for individuals with arthritis or previous injuries.
• The natural cushioning helps prevent shin splints and other overuse injuries common in hard-surface running or walking.

A 2014 study published in The Journal of Sports Sciences found that running or walking on sand causes less muscle damage and soreness compared to hard surfaces, making it a great recovery workout.

5. Improves Cardiovascular Health

Walking on any surface is great for heart health, but the extra effort required for sand walking makes it even more beneficial for cardiovascular endurance.

Heart-Healthy Benefits

• Increases heart rate more than regular walking, improving cardiovascular fitness.
• Enhances blood circulation, helping to lower blood pressure and improve overall heart function.
• Helps regulate cholesterol and blood sugar levels, reducing the risk of heart disease and diabetes.

By making your heart work harder in a natural and low-impact way, sand walking strengthens cardiovascular fitness without placing excessive strain on the body.

6. Boosts Mental Health and Reduces Stress

Beyond its physical benefits, walking on sand—especially at the beach—has significant mental health benefits.

Why is Walking on Sand Good for Mental Well-Being?

• Exposure to nature (especially at the beach) has been shown to reduce stress and anxiety.
• The rhythmic motion of walking combined with fresh air can promote relaxation and mental clarity.
• Walking barefoot on sand, known as earthing or grounding, may help reduce inflammation and improve mood.

A 2015 study in the journal Environmental Health Perspectives found that spending time near water, such as oceans or lakes, lowers stress hormones and improves mental well-being.

7. Strengthens Foot Health and Barefoot Walking Benefits

Walking barefoot on sand strengthens the arches and muscles of the feet, reducing the risk of conditions like plantar fasciitis.

Barefoot Walking on Sand: The Benefits

• Strengthens foot muscles, tendons, and ligaments.
• Improves natural arch support and foot flexibility.
• Helps improve natural gait and posture.

However, if you’re new to barefoot walking, start slowly to avoid overuse injuries or strain on the Achilles tendon.

8. Versatile Workout for All Fitness Levels

Sand walking can be adapted to various fitness levels:

• Beginners: Walk at a slow pace on wet, firmer sand near the water’s edge.
• Intermediate: Increase your pace and walk in deeper, drier sand for more resistance.
• Advanced: Add inclines, lunges, or even jogging in deep sand for a full-body workout.

This makes sand walking an excellent choice for everyone, from casual walkers to athletes looking for a challenging workout.

Tips for Walking on Sand Safely

1. Start Slow: If you’re not used to sand walking, begin with short walks and gradually increase your time.
2. Wear Proper Footwear (or Go Barefoot): Supportive shoes help prevent discomfort, but barefoot walking strengthens foot muscles.
3. Choose the Right Sand: Wet, packed sand is easier to walk on; dry sand offers more resistance but is more challenging.
4. Hydrate Well: Walking on sand can be more tiring, so drink plenty of water.
5. Use Sunscreen: If walking on the beach, protect your skin from UV rays.
6. Stretch Before and After: Sand walking engages different muscles, so stretching helps prevent soreness.

Final Thoughts

Walking on sand is an effective and enjoyable workout with numerous physical and mental health benefits. It burns more calories, strengthens muscles, improves balance, and reduces joint impact, making it an excellent option for people of all fitness levels. Whether you’re looking for a new way to stay active, improve foot health, or simply enjoy nature, sand walking is a great choice.

So next time you’re at the beach or near a sandy trail, take off your shoes and enjoy the full-body benefits of walking on sand!

READ MORE: Golf as a Family Activity: Bonding, Fitness, and Fun for All Ages

Sources:
https://www.runnersworld.com/training/a20967432/running-on-the-beach-benefits/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8125471/#sec5-ijerph-18-04790
https://journals.biologists.com/jeb/article/216/21/3963/11673/Biomechanics-and-energetics-of-walking-on-uneven