Up and Coming Weekly is a weekly publication in Fayetteville, NC and Fort Bragg, NC area offering local news, views, arts, entertainment and community event and business information.
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WWW.UPANDCOMINGWEEKLY.COM JULY 6 - 12, 2022 UCW 25 Exercising on the beach comes naturally. Many people jog, walk, walk their dogs, play in the surf, dig holes, build sand art, look for shells, fish and hunt for shells at night. I recently visited my cousin, who has a sixth-floor condo in North Myrtle Beach. My 83-year-old cousin spends most of her day walking the beach, looking for shells in the surf, and if you met her, you would see the benefits from walks, jogs, hunting for shells and walks in the water and think she was much younger! Morning coffee on the balcony gave me a bird's eye view of the many ways the beach is enjoyed for exercise and relaxation, which are both therapeu- tic. A great view of the ocean and people-watching are added benefits! Each morning I took my mat out and did my barre workout. ere is some- thing about stepping off the mat and digging those toes in the sand. e rewards of beach exercise are subliminal because you do not real- ize how many muscles you use, and there is beautiful sunshine and sand. Digging holes and making sand art involves all the movement patterns and use of muscle groups. Playing in the surf or hunting for shells requires a test of balance and strength with the force of the rolling waves. Walking seems to be effort- less, and before you know it, you have walked a long distance and going back turns into a headwind or vice versa. ere are many benefits to walking and jogging on the beach, and walking in sand is one of them, whether you are barefoot or have shoes on, and it is less stressful than walking on a hard surface. Your calf muscles work harder to push along the surface. By walking at a slower pace, the uneven variation in the sand requires more effort and about three times more energy than walking on a hard surface. Jogging also requires more energy, and the movement pattern is less stressful on your joints because the sand acts as a cushion. Jogging on the beach can build your strength while stabilizing your mus- cles and coordination. It takes more effort to stabilize your core on uneven surfaces. Your body begins to develop a natural and very efficient running form while adjusting to the instability. Running on sand has a long history of training benefits for sports. Top runners have made the beach a part of training for race preparations. Going into the surf to swim, board or hunt for shells is a good core and balanced workout. Looking for shells in the lapping waves improves your balance and core strength as you brace to stand up or stoop down to find that perfect shell or shark's tooth. ere are guidelines for walking or jogging on the beach, especially if you do it frequently. Injuries can occur because of the increased demand on your soles, hamstrings and calves. Walking in the sand with bare feet is fine for shorter distances, but longer distances should be undertaken with proper walking shoes to avoid shin splints. e slope of the beach can provide a challenge for stabilizing muscles, leading to pain or soreness. If you run or frequently walk, change the direc- tion that you are going and go at either high or low tide. e sun can cause you to underes- timate the impact of the temperature and sun rays on your skin. Walk- ing with a water bottle and wearing sunscreen, a hat and sunglasses are always advisable. Live, love life and enjoy the beach! FITNESS CYNTHIA ROSS, Personal Trainer. COMMENTS? Editor@ upandcomingweekly.com. 910-484-6200. It's not exercise at the beach by CYNTHIA ROSS Photo courtesy of Pexels Photo courtesy of Pexels 3037A Boone Trail Ext www.fayettevillebakerycafe.com Contact Fayetteville Bakery & Cafe 910-568-5312 Cakes create memories that will last a lifetime. Don't wait to place your cake order, DO IT TODAY!! FREE HEALTH CARE • for Eligible uninsured Adults call 910.485.0555