Choosing the right moment and the right shoes is essential to ensure good results, without harming your health.
Running or walking by the sea is something that many people enjoy and which brings benefits, such as reducing the impact on the knee, ankle and hip joints compared to hard ground. For the endocrinologist Guilherme Renke, of the Clínica Nutrindo Ideias, this type of exercise is also more physiological, but, like any other, there is a risk of injury. Therefore, care must be taken both in choosing the type of beach to be created physical activity (Steeper and craggy beaches can be dangerous for your movements and strain your joints). The most suitable for exercising – be it jogging, beach tennis, volleyball or football – are those with a flat strip of sand.
Guilherme, who specializes in endocrinology and sports medicine in the United States, says that exercising barefoot in the sand helps in the development of the intrinsic structure of the foot (the inside) and promotes better posture, as well as preventing injuries. “Many people use inappropriate shoes to run or do any type of training and this will generate a greater risk of having plantar fasciitis and metatarsalgia, which are muscle and tendon alterations,” he explains.
What are the best times to train?
The sports doctor also asks for attention to temperatures at the time of training. According to him, exercising before 10am and after 4pm is recommended, especially in the summer, where temperatures reach more than 30 degrees during the day.
According to the American College of Sports Medicine (ACSM), exercises performed in temperatures above 80 degrees are considered high risk. Between 23 and 28 degrees, there is a risk for people with comorbidities (for example, obese people and people with low physical conditioning or who have not adapted to the test site). Between 18 and 23 degrees the risk is considered moderate and below 18 degrees there is a low risk of an increase in body temperature.
Soft or hard sand? Which is the best?
In the soft sand there is a great demand for the cardiovascular system and the muscles of the legs, feet and core (abdominal region). Therefore, wet or flat sand ends up being more beginner friendly, as it is a harder and more stable surface. “If flat or soft sand is hot, it can damage the skin on your foot, especially between the toes,” warns Guilherme. “Another risk is, if there’s a depression in the sand or it’s a place you’re running around carelessly, you get a twist, a sprain.”
Attention must also be paid to hygiene, as those who run or walk on the sand with bare feet can step on animal faeces or on a contaminated surface, which can cause mycosis and chilblains. Rocks, shells and shards of glass can cause cuts, so be extra careful when exercising.
Before and after exercising, wash your feet and any areas of your body that have been in contact with the floor with clean, soapy water. If you choose to train in socks and trainers, care must be taken to prevent water and sand from entering your feet so as not to cause blisters. The way out is to avoid “soaking” your sneakers in seawater and puddles, and before putting on your training socks, apply petroleum jelly to your feet to minimize friction.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
