Training on the Beach: How to Stay Active (and Enjoy It) During Vacation
Vacation Doesn’t Mean Giving Up Your Routine
For many, vacation is a sacred time - a well-earned break from structure, stress, and obligations. And that’s exactly why some people see it as the perfect excuse to take a break from training, too. But here’s the thing: you don’t need to choose between rest and movement.
In fact, studies show that moderate physical activity during vacation improves sleep, mood, and overall well-being - without interfering with rest or recovery. A 2020 study published in Translational Psychiatry showed that even low-intensity movement like walking or stretching can increase serotonin levels, helping you truly unwind and feel good from the inside out.
The key? Shift your mindset. Think of movement not as “training” or “discipline,” but as part of the pleasure of vacation. It’s not a punishment. It’s a privilege.
The Beach as Your Playground
The beach offers one of the most versatile and accessible workout environments you’ll ever find - no machines, no gym bags, no mirrors. Just your body, gravity, and the sand beneath your feet.
Running or walking on sand increases muscular engagement, especially in the calves and stabilizing muscles, while reducing joint impact. A 2013 study published in the Journal of Sports Sciences confirmed that running on sand requires 1.6 times more energy than running on a firm surface - which means even a short session yields big results.
Add bodyweight circuits, mobility flows, or even resistance bands, and you’ve got a full-body session with minimal equipment. Want some fun? Try beach volleyball, paddle boarding, or ocean swimming. They’re not just recreational - they’re legit workouts.
How to Structure an Effective Beach Session
You don’t need a rigid plan - but a little structure helps you stay consistent. Here’s a simple framework to follow on the beach:
- Warm-up (5-10 min): light jog in the sand, arm circles, hip openers.
- Main set (15-20 min): choose 3–4 exercises (e.g., squats, push-ups, lunges, planks) and run through a circuit.
- Optional cardio finisher (5-10 min): beach sprints, shuttle runs, or swimming intervals.
- Cool down (5 min): walking, deep breathing, light stretching in the sun.
The idea isn’t to destroy yourself - it’s to reconnect with your body, get your blood flowing, and feel that post-exercise glow.
Benefits Beyond the Physical
Training on vacation isn’t about burning calories. It’s about presence.
When you move your body on the beach - barefoot, in the wind, with the sound of the waves - you connect to your senses in a powerful way. This connection reduces cortisol, sharpens focus, and anchors you in the moment.
Plus, research from the Environmental Science & Technology journal suggests that exercising in natural environments like the beach leads to greater mood enhancement and reduced anxiety compared to indoor exercise. Translation? You’re not just getting stronger - you’re feeling more alive.
What About Rest Days?
Rest is vital. But rest doesn’t mean inertia. A light swim, a walk at sunset, a game of frisbee - these are all forms of active recovery.
Vacation is the perfect time to listen to your body more intuitively. If you feel like going hard, go for it. If your body asks for stillness, honor that too. The goal is not perfection - it’s connection.
The real benefit of moving on vacation? You return home not just refreshed, but recharged.
3 Quick Tips to Stay Consistent Without Pressure
- Pack light equipment like resistance bands or a jump rope - they fit in your suitcase and add variety.
- Anchor movement to pleasure: work out before a swim, after a morning coffee, or before lunch.
- Involve others: bring your partner, kids, or friends along - it turns movement into shared joy.
If You Work With a Coach… Use It
If you’re already working with a personal trainer, don’t pause the relationship over summer. Ask for a travel-friendly plan that adapts to your schedule, location, and energy level.
At Louis Fabre Coaching, we create lightweight, intuitive vacation workouts for clients every summer - just enough to keep the rhythm without stress. A few sessions in the shade or near the sea can make all the difference.
Your Body Deserves Consistency - Not Extremes
The beauty of movement in summer is that it’s fluid. It can be soft, spontaneous, playful. You’re not chasing a “summer body.” You’re staying in dialogue with your body - wherever you are.
And when you treat training as part of your lifestyle, not a seasonal obligation, your body thanks you. It stays mobile, stable, and happy. Even after a mojito or two.
Conclusion: Train Light. Live Fully.
Vacations are not the enemy of training. They’re the best reminder of why we move in the first place: because it feels good, clears the mind, and reconnects us to what matters.
So go ahead - take that trip, swim in that ocean, skip the gym if you want. But don’t forget your body. It wants to move. Even on holiday.
Especially on holiday.
