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Beach Exercises

It might be cold outside but summer isn’t far off and now is the time to get beach fit! If looking your best this summer for your Ocean Isle Beach vacation is your goal then you have turned to the right place. This week we have 10 of the best exercises to help you get in shape and stay in shape. The best part is all of these exercises will give you great health benefits and a great beach body. So get some water, dust off the iPod, load up some tunes and get ready to sweat!

Sand SprintsBeach Sprints

Take advantage of the beaches’ natural resistance training. SAND! Sprints are tough enough, but sand sprints help you burn a ton of calories fast! The constantly shifting sand means this exercise seriously works your legs and fires up the stability muscles in your core. The best part this exercise burns a crazy amount of calories, as you power through the sand. Sand sprints will leave your legs a quivering mass of muscle, your heart pumping and lungs heaving! You can do this with or without shoes. However, don’t cheat! You want to stay away from the waterline and that nice hard sand. Nope, for this one, you need to find the softest loosest sand you can find.

Running and Walking

You can’t go wrong with walking or running. No matter whether you’re a marathon runner or a beginner the best part about walking and running is anyone can do it. Running and walking on the sandis a lot harder than running on the road. As the sand shifts under your weight, it causes to you use more stability muscles which creates a more demanding workout that burns more calories and builds more muscle than walking along the sidewalk. Running on the sand also absorbs some of your weight and shock, which reduces the impact on your joints. All of this makes walking and running on sand easier on your knees and hips which means you have no excuse to get out on the sand. Now unlike the Sand Sprints here the goal is to do nice long slow and steady walks and/or runs. Of course, you don’t have to walk or run on the beach, we just know you’ll love the view. The goal is to get moving. Looking for an easy plan to get started? Try the famous Couch to 5K challenge.

Canoeing and Kayaking

If you prefer being on the water rather than in it try canoeing or kayaking. Both of these activities target the core and upper body. The Kayak and the Canoe are also a little bit easier for beginners to handle than let’s say the Standup Paddle Board. Another great benefit of the Kayak and the Canoe is you can do these with a partner as both come in models that have room for two people. If you don’t have a kayak or canoe, don’t worry there are lots of great places to rent these and all the equipment you need to get out on the water and get the blood pumping. Though it might seem like your arms are doing all the paddling, your core also gets a great workout. Make sure you wear a life preserver. As with all outdoor water activities, consider the weather before heading out. Now get out on the water and start exercising and exploring the beautiful waters of Ocean Isle Beach.

Standup Paddle Boarding Standup paddle-boarding

You’ve seen all the celebrities do it. And did you know standup paddle boarding is now one of the most popular outdoor sporting activities in the country? A cross between surfing and canoeing, stand up paddle boards are long and wide and can be used on flat water or, if you’re an advanced paddle boarder, in the surf. Standup paddle-boarding requires and develops good balance, core strength and upper body endurance. You also have the added benefits of all the cardio you’re doing, which is great for shredding that winter fat. If you don‘t have your own board you can rent one, and be sure to take a few lessons.


Our last but certainly not least water sport. Swimming is often claimed to be the perfect exercise. With no impact, it is perfect for those with arthritis or previous injuries. Whether you choose to gear up with fins and snorkel to check out our beautiful Ocean Isle Beach waters or prefer cranking out laps in a placid pool. No matter your choice the benefits of swimming are undeniable. Lowering your blood pressure, cardio, and a full-body work out are just a few of the benefits. Remember that the sea is nature’s pool and comes with a few risks. Be aware of rip-tide warnings and never ever swim alone. Looking for anOcean Isle Beach vacation home with a pool?Look no further!

Jumping Rope

There isn’t much you need to do to jump rope. But before you get started make sure you have the following things sorted out so your jump rope workouts are productive fat-burning workouts. Jumping rope, or skipping, is a simple but super effective way to get and stay fit and control your weight. If you are looking for a no-frills way to exercise or maybe an exercise to supplement another workout, then Jumping rope is your answer. Hey, all those Rocky movies can’t be wrong? The only tool you’ll need is a jump rope which you can get for under twenty-bucks. Here is a good jump rope plan to get you started.

Weight TrainingWeight Training

Whether it is for strength, weight loss, lean muscle gain, or just overall fitness, strength training provides remarkable results for those willing or wanting to hit the weights. The key to weight training is consistent training (more than twice per week, for 12 weeks) can provide such benefits as increased muscle mass, a fitter body that is less likely to be injured, and even cardio benefits when combined with Jumping Rope or in a circuit training routine. Like any exercise it is worth investing in some expert advice when getting started. Using too much weight too soon can cause injury so always start lower than your expected ability and work your way up to that first heavy workout.


Squats are one of those great exercises that is so simple it looks easy, but you’ll quickly find out why this exercise is a favorite among trainers. In fact, many say it is possibly the best exercise you can do for all around fat burning and muscle building. Working your quads, hamstrings, and glutes everyone who wants to look beach fit needs squats in their life. Squats can be done anywhere and can be done with or without weights. To do a squat properly make sure to have your legs shoulder-width apart. Then drive your hips back until your thighs are parallel to the floor, pause for a moment and then return to a standing position…repeat…repeat.


One of the best exercises you can do, and one that is easy for any age to do is cycling. Cycling is a great low impact sport that helps your cardiovascular health and builds muscle. Of course, the other great thing about cycling around Ocean Isle Beach is you get to take in all of the island’s beauty. Don’t worry about going all Tour de France on your first outing. This exercise is easy for any level cyclist. Whether you have a single speed beach cruiser or a fancy hi-tech racing bike the benefits are the same. Ocean Isle Beach is a friendly place for cycling with lots of roads with drivers used to seeing cyclist. Still, it is a good time to remember those basics of cycling safety. Always wear a helmet and at night make sure to have a front and rear light. Now get on the bike and go explore. Even just riding for a half hour a day has great health benefits. If you need a bike Ocean Isle Beach has plenty of places that offer reasonable prices for rentals for an hour or a week.


This exercise effectively targets your core, chest, and legs simultaneously. Ok, we want to be fair, this is an advanced exercise, but minute for minute there are few exercises that offer the strength and cardio training that Burpees do. Heck, this is a favorite of the famed Navy SEALS. Feel the burn and know you’re building lots of lean muscle. To get started here is how you properly do a Burpee. Stand with your feet shoulder-width apart and arms at your sides. Push your hips back, knees bent, and lower into a squat. Place your hands on the floor directly in front of you and shift your weight to them. Jump back softly to land on your feet in the plank position. Jump your feet forward so they land just outside of your hands. Reach your hands up and jump explosively into the air. Immediately lower back into a squat for the next rep. Repeat 8 to 12 times. Complete 3 sets. 36 Burpees may not sound like a lot but trust us you do this every day and you’ll love the results. Need a little more instruction? Check out this video on how to do correctly do Burpees.


Looking to increase your flexibility, gain strength, lower your blood pressure and just have a great workout that you can do anywhere? Well, look no further than the ancient practice of Yoga. With its popularity soaring all across the United States there are loads of Yoga studios, classes and many community centers offer Yoga classes. Don’t be intimidated, Yoga is a gentle and fun exercise. Almost all of the positions can be modified to assist beginners and any age group can enjoy Yoga. All you need is a mat and a few classes to get you started. There are even great classes on YouTube. Here on Ocean Isle Beach, we have Yoga on the beach! Talk about a relaxing way to get into shape. Looking for more information on the benefits of Yoga? Click here.

We hope you find an exercise that you can incorporate into your daily life, or at the very least enjoy during your Ocean Isle Beach vacation. With so many great vacation rentals to choose from, we have the perfect Ocean Isle Beach vacation home for your family. Ocean Isle Beach’s beautiful beaches, warm weather, and friendly atmosphere is the perfect place to enjoy any one of these exercises. If you have a favorite way to get beach fit leave us a comment with your suggestion.

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