{"id":844159,"date":"2026-08-03T10:09:17","date_gmt":"2026-08-03T10:09:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/844159\/"},"modified":"2026-08-03T10:09:17","modified_gmt":"2026-08-03T10:09:17","slug":"one-simple-exercise-while-travelling-that-can-help-you-stay-on-track","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/844159\/","title":{"rendered":"One simple exercise while travelling that can help you stay on track"},"content":{"rendered":"

Sticking to the same exercise routine we follow during the year when we go on vacation can be tricky, especially if you go to the gym or take group classes. If we add to the logistical challenges the (very healthy and perfectly legitimate) desire not to stick to a specific exercise routine<\/a> while on vacation, it seems necessary to discuss an easy and enjoyable alternative for staying physically active. And yes, walking on the beach is undoubtedly the most simple exercise while travelling for achieving this goal, though there are certain things to keep in mind. This is confirmed by three personal trainers we spoke with on the subject. \u201cAlthough the intensity is different from that of a strength training<\/a> session or high-intensity cardio, the uneven terrain of the beach offers natural resistance that challenges your muscles in a unique way and intensely engages your core and ankle stabilisers,\u201d explains Abel Rodr\u00edguez, gym supervisor at David Lloyd M\u00e1laga. In addition to the benefits it offers for your muscles, Juan Ruiz L\u00f3pez, director of the Juan Ruiz L\u00f3pez Training Centre, also points out other positive aspects: \u201cWalking provides cardiovascular benefits, helps maintain daily energy expenditure and improves blood circulation<\/a>\u2014not to mention all the mental health benefits it offers.\u201d During vacation, rather than trying to stick to our exercise and training routine, we need to find a balance between staying active and unwinding and resting. And walking on the beach helps us avoid going from an active routine to a completely sedentary one,\u201d he reflects. With that in mind, let\u2019s break down the keys to turning that walk into an excellent cardiovascular (and strength) workout.<\/p>\n

How long shoud you walk?<\/p>\n

\u201cTo ensure your beach walk is truly effective, aim for high frequency and intensity. In other words, try to walk at least 30 minutes a day. If you can, increase this to 60 minutes,\u201d says expert Sandra Lord\u00e9n \u00c1lvarez.<\/p>\n

At what pace should you walk?<\/p>\n

As Lord\u00e9n \u00c1lvarez explains, \u201cThe goal is to maintain a challenging pace; a moderate speed that allows you to talk but also makes you feel like you\u2019re working. About 5\u20136 km\/h.\u201d As a guideline, you should feel your breathing quicken, but still be able to hold a conversation.<\/p>\n

Along the shore or on dry sand?<\/p>\n

To make the exercise more intense, combining both surfaces is ideal, since the body works differently on each one. \u201cDry sand requires more effort and, therefore, burns more calories<\/a>. The sand gives way underfoot, so you\u2019ll have to exert more force with each step,\u201d explains Juan Ruiz L\u00f3pez. In addition, as Abel Rodr\u00edguez points out, this walk burns more calories and strengthens your calves, glutes and tendons. That said, \u201cOnly include sections on dry sand if you don\u2019t have any pre-existing injuries to your ankles or Achilles tendon,\u201d he adds.<\/p>\n

For its part, wet sand near the shore is usually the best option for most people; it allows you to walk faster and because it\u2019s more compact, it provides a stable surface that reduces the risk of sprains. Juan Ruiz L\u00f3pez notes: \u201cThis part of the beach usually has a slight slope; walking too long in the same direction will cause one leg to exert more force than the other since they won\u2019t be at the same level. That\u2019s why it\u2019s important to change direction periodically.\u201d<\/p>\n

With shoes or bare feet?<\/p>\n

As Lord\u00e9n \u00c1lvarez says, it all depends on whether you have any foot discomfort. \u201cIf you don\u2019t, you can go barefoot, but if you prefer support or find walking<\/a> barefoot difficult, opt for sandals or lightweight sneakers designed for the beach.\u201d If you prefer to walk on dry sand, it\u2019s best to wear sneakers: \u201cThe extreme instability of soft sand without proper support can lead to plantar fasciitis or sprains,\u201d notes Abel Rodr\u00edguez.<\/p>\n","protected":false},"excerpt":{"rendered":"Sticking to the same exercise routine we follow during the year when we go on vacation can be…\n","protected":false},"author":2,"featured_media":844160,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[49,48,407,27891,84,64841,406],"class_list":["post-844159","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-ca","tag-canada","tag-fitness","tag-fitness-tips","tag-health","tag-summer-vacation","tag-wellness"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/844159","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=844159"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/844159\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/844160"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=844159"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=844159"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=844159"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}