Beach walks for health

On warm days, taking a walk along the beach can sound like exactly what we need and for good reason. Beach walks are good for both our mental and physical health.

While many people go to beaches to lie down and relax, or for swimming and other water sports, any safe beach also makes for a great walk. If you live in Aotearoa, chances are there’s one nearby, and taking advantage of that can help us take care of ourselves.

MENTAL HEALTH

In these challenging times, looking after our mental health is more important than ever, and finding ways to reduce stress and anxiety is a boon for our blood sugar levels, as well as our general physical health. Many people already have a sense that spending time by the water is good for mental wellness, and there’s a small but expanding body of scientific research into this. A study conducted in 2020 found that office workers who went on a 20-minute walk by the beach reported significantly better wellbeing and mood after the walk, compared to those who took a walk of the same length in an urban environment.[1] It’s also been demonstrated by various studies that, although noise in general is associated with increased stress, the sounds produced by bodies of water, such as ocean waves or the flow of a river, have a calming effect on us – even more so than peaceful silence.[2]

PHYSICAL HEALTH

The physical benefits of walking are well known, but walking on the beach has some extra advantages that might not be immediately obvious. Because sand is soft and our feet sink into it with each step, walking on sand takes more effort. It burns more calories, as well as strengthening the muscles and tendons in our feet and legs. On the flipside, the softness also makes the walk gentler on our joints and reduces injury risk. In other words, walking on sand means increased resistance but decreased impact, so we get more gain for less pain.

A Belgian study has shown that walking on sand takes between 1.6 and 2.5 times more work than walking on a hard surface at the same speed. It also uses between 2.1 and 2.7 times more energy.[3] The researchers found that running on sand is more difficult, too, and uses up more energy than running on a hard surface. However, the difference isn’t nearly as much as it is for walking. Running on sand takes only about 1.15 times more work than running on a hard surface and uses 1.6 times more energy. Walking on sand can also improve balance and coordination.

EASING INTO IT

If you’re not in the habit of going on walks, it’s best to do a few walks on harder surfaces in order to train your muscles before taking on the extra challenge of walking on soft sand. That could mean footpaths, but it could also mean on harder sand. The sand nearest the water is generally harder because it’s densely packed. Even for those who do walk regularly, a few minutes on a solid surface to stretch and warm up is a good idea before heading out onto soft sand. In general, getting used to beach walks is best done over several shorter distance journeys, rather than going straight into a longer trek on your first time.

STAY SAFE AND COMFORTABLE

As nice as it can be to spend time in the sun, it’s important to look after ourselves when we go beach walking. Choosing a time of day when the sun isn’t too harsh can help protect our skin and eyes from UV radiation, as well as reduce the risks of dehydration. Early mornings and evenings are good – generally before 10am or after 4pm – but for specific advice on the safest times to be in the sun in your town or region, check the SunSmart website. Even outside of high-UV times, it can be good to protect yourself with sunblock, a hat, and sunglasses (preferably wraparound, with a high UV rating).

Hydration also remains vital. The combination of warm weather and physical activity causes us to lose water faster than we otherwise would, so make sure you bring enough drinking water along. Try to notice when you’re getting thirsty and be sure to drink water when you do. Dehydration can often be caused by forgetting to listen to the thirst signals our body is giving us.

Protecting our feet is important on a beach walk, especially for people with diabetes. Always wear a good pair of shoes, both for the support they provide and to avoid any sort of injury from sharp rocks, glass, or other objects that may be lying in the sand.

One more thing to check before you go is the weather forecast and the tides. You don’t want to be caught on a beach walk if the weather turns bad. And, especially if you’ll be walking close to the water, make sure you know whether the tide is coming in or going out.

THERE AND BACK AGAIN

If there’s a breeze, it’s a good idea to walk into the wind for the first half of your walk, so that when you’re tireder, and you turn around to go back, the wind will be behind you.

Another aspect of walking on the beach that may not be obvious until you’re doing it is the slope involved. You’ll often find that you end up with one foot higher than the other as you traverse along the shore. This can be tiring and strenuous if it continues on for too long, but it can be mitigated by changing direction. Rather than spending the first half of your time walking one way before turning around and spending the second half walking back, the best strategy can be to try doing a quarter of your walk in one direction, then half your walk in the other direction, going past where you started, then returning there over the final quarter. You can also vary the direction you start in from day to day.

Have fun!

[1] https://doi.org/10.1016/j.envres.2020.109812

[2] https://doi.org/10.1016/j.envres.2020.110169

[3] https://doi.org/10.1242/jeb.201.13.2071