Walking on sand after 60: benefits for muscles and rules for safe training

Walking on the sand causes muscles to work harder and can become useful summer workout. However, after 60 years it should be started gradually.

Walking on the beach is noticeably different from walking on asphalt or a flat path. The sand shifts under the feet, so the body has to spend more energy on each step and constantly maintain balance.

Research shows that at the same speed walking on sand can require twice as much energy or morethan movement on a hard surface.

However, this does not mean that sand is automatically safer for joints. An unstable surface increases stress on muscles, ankles, knees and pelvisso walking too long without preparation can result in pain or sprain.

What are the benefits of walking on sand?

• Increases energy consumption. To cover the same distance, the body has to perform more mechanical work.
• Makes your leg muscles work more actively. The muscles of the feet, legs, hips and pelvic girdle are more intensively involved in the movement.
• Trains resilience. An uneven surface requires constantly adjusting your body position and monitoring every step.
• Develops endurance. Even a short walk on soft sand can feel harder than a long walk on a flat road.
• Helps diversify physical activity. The US National Institute on Aging recommends a combination of aerobic exercise, muscle strengthening and balance exercises for older adults.

At the same time, a beach walk does not replace full-fledged strength exercises and special balance training. It can be part of an active lifestyle, but it is not a universal way to prevent falls or age-related muscle loss.

It’s better to start with wet sand

The safest option for your first walks is dense, wet sand near the water. It gives less underfoot and requires less effort to maintain stability.

It is not worth switching directly to deep and soft sand. On such a surface, the foot sinks more, the step becomes less stable, and the muscles of the legs and ankle quickly get tired.

To get started, 10-15 minutes of quiet walking is enough. The duration can be gradually increased if pain, swelling or severe fatigue do not appear after the walk.

How to walk safely

• Choose a flat section of the beach free of stones, shells, glass and other sharp objects.
• Start with dense, wet sandand not from a deep dry surface.
• Move at a relaxed pace and do a few minutes of warm-up before your walk.
• Don’t walk in one direction all the time along the sloping bank. Turn around and walk the opposite part of the route so as not to create a constant asymmetrical load on the pelvis and knees.
• Don’t increase speed, distance, and surface difficulty at the same time. You should only change one parameter at a time.
• Stop walking if you feel pain, dizziness, weakness or shortness of breathwhich is noticeably higher than usual.

Barefoot or wearing shoes

For a healthy person, a short walk barefoot can be comfortableif the sand is clean, not hot, and the skin of the feet is not damaged.

However, walking without shoes is not for everyone. Safety shoes or special beach slippers are preferable if you have:

• diabetes mellitus;
• decreased sensitivity of the feet;
• circulatory disorders in the legs;
• unhealed wounds, cracks or blisters;
• severe deformation of the foot;
• balance disorders;
• recent ankle or knee injuries.

Specialists from the US National Institute of Diabetes recommend that people with diabetes not walk barefoot, even at home, since a minor injury can go unnoticed and lead to serious complications.

Be careful with the heat

In summer, the danger is not only the load, but also the high temperature. People over 65 are more vulnerable to dehydration and overheating.

• Choose morning or evening hoursavoiding walking in the midday sun.
• Take water with you and do not wait for strong thirst to appear.
• Wear a hat, light clothing and sunscreen.
• Do not continue exercising if you feel weak, dizzy, nauseated, or have cramps.
• After a walk, examine your feet, especially if you walked barefoot.

CDC warnsthat older people adapt less well to heat and should be especially careful about staying cool and drinking enough fluids.

When do you need a doctor first?

Before starting regular sand walks, you should consult your doctor or physiotherapist.if a person has recently undergone surgery, falls frequently, uses a cane or walker, or suffers from severe diseases of the heart, joints and blood vessels.

A medical assessment is also needed if the following occur while walking:

• chest pain or severe shortness of breath;
• pain in the calf muscles that regularly occurs during exercise;
• sharp pain in the knee, foot or ankle;
• numbness or weakness in the legs;
• swelling that persists after rest.

Editorial comment

Walking on sand can be an enjoyable and intense workout, but a soft surface does not automatically make it easy or safe.

After 60 years, it is more important not to go as far as possible, but to gradually find a suitable surface, pace and duration. The beach will not run away anywhere, although some vacationers for some reason think otherwise.

The material is for informational purposes only and does not replace consultation with a doctor, physiotherapist or individual exercise program.

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