“What did the beach say to the wave? Long tide, no sea…”
I am in “the short rows,” as they say, in the countdown to the Brediger-Hansen Beach week at Oak Island. Three days, six hours and 59 minutes when this was written.
As I am not sure there is a CrossFit Gym anywhere nearby, I will have to improvise. Good thing that sand and surf are fantastic mediums for exercise. The sandy surface has some give that makes exercise easier on the ankle, hip and knee joints. Also, when exercising in the deeper sand, the resistance is increased, making the workout tougher. Aquatic exercise is also enhanced when working out in the ocean. The waves and currents provide a resistance that cannot be duplicated in a regular swimming pool. The salt water also increases buoyancy.
Here are some ways to get in a great workout — beach style!
— Take a walk: Walking on the beach is a super cardio workout. Keep in mind however that the deeper the sand, the tougher the going. If you are not into high intensity walking, then opt for low tide and packed sand or a pier or boardwalk. Usually the wind is a factor as well so it is best to start your walk with the wind in your face so you will have a tailwind for the end of your walk. Thirty to 45 minutes a day will be just right.
— Run for it: Runners who cross train at the beach can reap all sorts of benefits. Again, the stress on the joints is less, high sand running can really give your legs a workout and the scenery is fantastic. Keep in mind that your calf muscles may get a little sore from the shifting sand but the change of pace will keep your workouts fresh.
— Yoga or meditation: If mind/body fitness is your passion, why not try some beachfront yoga? The ocean waves are excellent to help you get into the proper state of mind. If you enjoy a cold adult beverage as well, your beach vacation might be the right time to try out Beer Yoga, which is all the rage over in Europe. Just make sure to pick early morning so the beach isn’t crowded with sunbathers or fishermen so you get the most peace out of your workout.
— Get into the swim: Don’t let the fear of sharks or other sea creatures scare you, there is nothing better than an ocean swim. Ocean swimming provides great resistance not found in a lap pool. Stay close into shore just past the breakers in at least 4 feet of water. Swim parallel to the beach and be mindful of rip currents and surfers. Ocean swimming is much more difficult than lap swimming, so you may need to reduce the amount of time in the water.
— Wavy water aerobics: Those of you who work out in a pool will find that you can do the same types of exercise in the ocean water. Grab your pool noodle and get out past the breakers so you don’t get dunked. Once there, you can do the same types of exercise in a non-chlorinated environment.
— Paddle boarding or salt water kayaking: Most beach locals will rent equipment to get some paddling exercise in on your vacation. Stand-up paddle boarding works your core muscles (back and abs) as well as your upper body. Kayaking can provide a great cardiovascular workout while letting you see the sights.
Working out at the beach can be fun and make it easier to justify lying around the rest of the day. Make sure to drink plenty of water, use your sunscreen, sunglasses and swim goggles in the water. If you keep your exercise routine up while going to the beach, you can ensure that your swimsuit will still fit by summers end.
