Increased Resistance

A 1998 research study published in the "Journal of Experimental Biology" showed that exercising in the sand causes to your body to work harder than on a harder surface. As the sand shifts below your feet, your toes, calves and thighs are forced to work to stabilize your body. According to Julia Burns, fitness instructor at Phenomenal Fitness in Chicago, Illinois, "Sand running requires your body to move through a full range of motion, which stretches your muscles more than running on the pavement. You will burn up to 1.6 times as many calories for that extra effort."

Engage Additional Muscles

Unlike exercising on a level or hard surface, exercising on the beach forces the smaller muscles of the body to be fully engaged. The constantly changing foundation forces all required leg muscles into motion and helps to tone them faster. In addition, your core muscles also adjust to maintain balance which helps to tone your abdomen so that the muscles are exposed when you lose fat. This is known as proprioception, or the body’s ability to stabilize itself during motion. According to master trainer Grayson Fertig at The Sports Center at Chelsea Piers in New York City, “since the surface is constantly shifting, you’re always a little off balance,” Fertig says. “It’s a totally different use of the body.”

Natural Shock Absorption

Unlike exercising on a hard surface pavement, the sand offers natural shock absorption on the joints and body, thus reducing chances for an impact injury. According to the results of a study from the School of Health Sciences, Griffith University, Gold Coast, Australia, exercising on soft sand helps to reduce the “collision” time of the exercise. Basically the soft sand helps absorb downward motion, reducing the stress on joints and muscles and helping prevent impact-related injuries.

Beach Terrain Exercise Benefits

Toning your legs and burning more calories are just a few of the overall benefits of exercising on the beach. The constantly shifting and changing terrain also allows you to customize your exercise routine. The sand near the waterline creates a level, hard-packed, yet forgiving, surface. It’s similar to running on a soft trail, making it easier for longer distance runs. Deviating further from the waterline soon provides a more challenging workout. The softer sand increases calorie burn and tone your muscles faster.