Beach Sand Exercise Increases Energy Use, Coach Explains

Fitness coach Sergio López López says walking on sand can require between 1.6 and 2.7 times more energy than walking on a hard surface at the same speed. The loose substrate forces the body to work harder to stabilize each step, engaging ankle, knee and hip muscles and increasing overall workout intensity.

Health experts note that exercising on sand also reduces impact‑related injuries and improves balance, endurance and agility. Popular beach routines include short sprints, a plank with shoulder taps, and walking lunges, all of which take advantage of the unstable surface to boost muscle activation while keeping sessions short and enjoyable. For safety, they recommend training in the cooler early‑morning or late‑evening hours during hot summer days.