For many older adults, walking is the go-to exercise at the beach. It’s low impact, easy to do, and offers beautiful ocean views. But there’s another way to work out on the sand that can be even better for your body: functional training.

This type of workout uses natural movements that make daily activities easier. On the beach, the sand adds resistance, and the ocean air makes the session more enjoyable. Here, we’ll cover why functional training is especially good for seniors at the beach, plus examples of moves to try.

Why functional training works for seniors at the beach

Functional training focuses on exercises that mimic everyday actions like bending, lifting, and reaching. For older adults, this helps maintain balance, strength, and flexibility, key factors for staying independent.

Doing it on the beach offers extra benefits. Sand is softer than concrete or grass, so it reduces stress on joints, knees, and hips. It’s also slightly unstable, which forces your muscles to work harder to keep you balanced. This strengthens not only your legs but also your core, back, and stabilizing muscles.

The beach environment adds a natural element of resistance. Walking or moving on sand requires more effort, burning more calories without high-impact strain. If you include water exercises, the buoyancy supports your body while providing resistance that tones muscles without overloading your joints.

Beyond the physical benefits, working out near the ocean can lower stress and boost mood. The combination of fresh air, open space, and the rhythmic sound of waves makes the session more enjoyable.

Functional workouts for seniors to try at the beach

If you’re used to walking, you can build from there by adding moves that target multiple muscle groups. Here are a few functional training exercises you can try safely at the beach:

Water shoulder sweeps: Stand in the water up to your shoulders. Extend your arms out to the sides with thumbs up. Sweep them forward and back while keeping your feet flat on the ocean floor. This works your shoulders, chest, back, and arms.
Crawl plank: Get into a high plank position with arms straight and palms on dry sand. Move forward by dragging your hands and feet for about 30 seconds. Choose a smooth, dry spot to avoid strain.
Leg lifts: Lie on your back on a towel. Place your hands under your hips. Lift your legs together until they’re vertical. Only your lower back should come slightly off the ground. Lower your legs slowly, keeping control. This targets your lower abs and improves core stability.
Glute kickbacks: Kneel on all fours with hands under shoulders. Lift one bent leg toward the sky, keeping your back flat. Switch sides after several reps. This tones the glutes and supports hip strength.

Incorporating these exercises into a beach routine can turn a simple walk into a full-body session. Aim for a mix of moves that challenge balance, strength, and flexibility. Over time, you’ll notice improved endurance, stronger muscles, and more confidence in daily movements, all while enjoying the sound of the waves and the feel of the sand under your feet.