Enjoying a Stroll on the Shore: Advantages, Guidelines, and Precautions
Beach walks are not just leisurely strolls by the sea, they can also be a form of exercise with numerous benefits for your health. Here's a guide to making the most out of your beach walks.
Firstly, it's important to note that beach walking is a low impact activity, reducing the risk of injury compared to other forms of exercise. However, the uneven terrain can make muscles work up to 28 percent harder than walking on flat surfaces, potentially burning more calories.
To reduce the risk of muscle strain on sloped beaches, walking in a zig-zag pattern can help demand equal output from both sides of the body. It's also recommended to walk on solid ground for a few minutes before hitting the sand to prepare for less even terrain.
Beach walks can help burn extra calories and strengthen the ankles, hips, and core. They can also build strength in the feet and back, potentially reducing the risk of muscle damage and soreness over the long term. These benefits are backed by studies in 2013 and 2021.
However, it's crucial to take precautions. Pointy objects on the beach can pose a risk of injury, so it's important to watch out for them. Flip-flops are not recommended for beach walking as they do not provide enough support for the feet or ankles. Instead, casual, corrective flip-flops with a wide fit designed as beach hiking shoes are recommended for a beach hiking trip.
Spending too much time in the sun during beach walks can increase the risk of skin cancer, dehydration, peeling, wrinkles, sun spots, and burns. To prevent sun damage, it's recommended to apply sunscreen with SPF 30 or higher, wear UV protective clothing and hats, and limit sun exposure.
Beach walks can also help reduce stress and improve mental health. Spending time on the beach can lower levels of the stress hormone cortisol, making it an excellent choice for those seeking a relaxation boost.
However, beach walking is not recommended for individuals with ankle, back, or knee pain, recent surgeries, or those who walk with a limp. It's always best to consult with a healthcare professional before starting any new exercise routine.
Lastly, it's worth noting that a significant portion of Vitamin D comes from sunshine, which beaches provide. Vitamin D is essential for promoting healthy bones, bolstering the immune system, benefiting the nervous system, and supporting heart health.
So, next time you're at the beach, consider taking a walk. It's a great way to enjoy the sun, sea, and sand while also benefiting your health. Just remember to take precautions, warm up and cool down, and listen to your body. Happy beach walking!
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