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Walking a mile on the beach is good for your health.

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walking a mile on the beach

The Benefits of Walking a Mile on the Beach

Go ahead. Walk a mile. Taking a walk along the beach is an excellent way to burn calories, improve your overall health and get fit.

Not only that, but it’s also incredibly calming and peaceful. Almost 2 years ago, I wrote this article: How many steps are in a mile when walking the beach?

As a fitness instructor, yoga teacher and senior fitness specialist, I know first hand how important exercise is.

I am also myself a senior at 61. As we head into the next year, now is the time many start to think about exercise.

Fitness experts agree walking is one of the best ways to get started on an exercise program and create positive change in your health. What is more motivating than walking on the beach?

Walking a mile on the beach is one of the best ways to get some exercise, relax, enjoy nature, and it may help with weight loss too.

Whether you’re walking along the shoreline or walking up and down sandy dunes, walking a mile on the beach offers numerous health benefits that can help improve both your physical and mental wellbeing.

From strengthening your bones to boosting creativity, the benefits of walking a mile on the beach are many. One of the main benefits to walking a mile on the beach is that it can help strengthen your bones.

The sand provides an unstable surface which forces your feet and legs to work harder with every step, which in turn helps to build stronger muscles, tendons, and bones.

Walking on the beach also goes a long way toward battling cardiovascular disease. Starting with an easy pace and increasing your pace will also increase your heart rate.

Another great benefit of walking a mile on the beach is that it can help reduce stress levels. Studies have shown that walking along a shoreline can lower cortisol levels and improve overall mood.

The sound of waves crashing against the shoreline has also been found to be incredibly calming and tranquil. A walk on the beach is sometimes all it takes for new perspectives on a problem you may have been battling with.

For me, simply watching the waves, reminds me that no matter what else is going on, the waves continue to hit the shore. Walking a mile on the beach can also help boost creativity and focus.

Take your time and enjoy all the surrounding beauty. From stunning sunsets and incredible wildlife to miles and miles of sandy shore. A walk on the beach can help clear your mind, allowing for ideas and thoughts to flow freely.

How many minutes of moderate exercise should an adult get daily? 

The American Heart Association recommends adults get at least 150 minutes of moderate intensity aerobic exercise every week. That breaks down to 30 minutes a day, five days a week.

Moderate exercise includes activities like walking, swimming, and biking. Walking a mile on the beach is an excellent way to get your daily dose of moderate exercise.

But every person’s journey is different. If you are active, walking a mile may not be enough to get you to your 30 minutes daily.

Depending on your average walking pace, one mile at 15 minutes a mile will not give you enough minutes of moderate-intensity activity.

If you are just beginning, you may find it difficult to walk the first mile at any speed. It all depends on your average walking speed.

Keep in mind, if you are beginning to add exercise to your daily routine, the first thing you need to do is make a visit to your doctor and get the all clear to begin an exercise program.

If you are active already, the best way to improve is to increase either the distance or pace of your mile walk. The American Heart Association recommends adults get at least 150 minutes of moderate intensity aerobic activity every week.

That breaks down to 30 minutes a day, five days a week. Moderate exercise includes activities like walking, swimming, and biking. Walking a mile on the beach is an excellent way to get your daily dose of moderate exercise!

How many steps will you take while walking a mile on the beach? 

The average person walking a mile on the beach will take approximately 2,000 steps. Depending on your fitness level, walking speed and the terrain of the beach, you may take more or less steps per mile.

Using a fitness tracker will help you reach your 10,000 steps per day goal more easily. I have a Garmin watch that I have had for years. It keeps me on track every day with my steps.

It’s important to keep an eye out for any sharp objects or wet surfaces that could cause injury as you walk. Wear comfortable shoes.

Women’s high-heeled shoes may look pretty on vacation but are not made for exercise. Leave the high heels at home.

Another option is to walk barefoot. Built in pedicure every step you take!

But seriously. Walking barefoot on the beach is a great way to strengthen not only your feet, but your Achilles, your heels and calf muscles.

Besides the physical benefits, walking on the beach also has mental health benefits. Taking in all of that fresh air and the calming sound of waves crashing onto the shore can reduce stress levels and help you relax. 

How fast can you walk a mile on the beach?

This is a difficult question to answer the average time it would take to walk a mile because it depends on a number of things.

Depending on how fit you are, the terrain of the beach, the weather conditions, a person’s experience and more will determine the average time.

Generally speaking, an average person can walk a mile on the beach in about 15–20 minutes. The old saying, you start where you start, is a great frame of mind to have for the first time you walk a mile.

However, if you are someone who exercises regularly or has experience walking on beaches, you may be able to walk a mile in less time or even achieve your fastest mile ever with daily walking.

The best way to determine how fast you can walk a mile on the beach is to do it and see for yourself. Start by walking at an even pace and gradually increase your speed until you find what works best for you. Afterward, make periodic attempts to improve your time every couple of weeks or months.

With time and practice, you will be able to walk a mile on the beach faster. Even better? Training for a walking race or 5K can boost your fitness level even more.

What is the World Record for walking a mile?

The world record for walking a mile is currently held by Edward Cheserek of Kenya with a time of 3 minutes, 43.2 seconds. The record was set on May 6, 2017, during the Hoka One One Long Island Mile in East Meadow, New York.

This impressive feat achieved an average speed of about 12.4 miles per hour. To put that into perspective, it’s faster than the average person can run a mile!

For the average person who is just looking to get some exercise, walking a mile in 15–20 minutes is where you should aim to be. But if you want a challenge, here you go!

How much weight can you lose walking a mile daily?

The amount of weight you can lose walking a mile daily depends on many factors such as your age, body composition, and exercise intensity. Generally speaking, an average person will burn about 100 calories per mile. 

Beach Walks

This means that if you walk one mile every day for a week, you can expect to burn approximately 700 calories. If your diet stays the same, this could potentially result in a weight loss of 1–2 pounds per week. 

Outside lists these 25 beaches as the best for walking: 25 Best Beach Hikes

One of life’s luxuries is being able to enjoy a day at the beach. Including walking in your daily activities will go a long way towards increasing not only your physical health, but your mental health as well.

So grab those sneakers and hit the sand! Walking a mile on the beach can provide many great health benefits, both physically and mentally.

And once you reach 10,000 steps each day, you’ll have yourself a pretty good workout. Then, when you are ready to search for the perfect seashell, read this next: Best beaches for seashells in Florida.

So go ahead, walk that mile on your next beach vacation. Your body will thank you for it!

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About Denise

Denise Sanger lives a life split between her love for fitness and her passion for travel particularly to the BEACH.  Denise also has a love of marketing and lives in beautiful Suwannee County, Florida. You can find out more about Denise here: About Denise

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