BY THE WATER

HOW A DAY SPENT BY THE SHORE CAN WORK WONDERS ON OUR PHYSICAL, EMOTIONAL, AND MENTAL HEALTH

by KARA THOMPSON

For many—especially locals—the beach is somewhat of a sanctuary. It’s a calming place to visit during times of stress, a memorable spot to host celebrations, and a sunny place to take a dip. Simply put, time spent along the shore can meet a variety of needs, whether you’re looking for an escape or a place to connect.

The emotional and physical benefits of hitting the sand are vast—from vitamin D exposure to the soothing sounds of the waves. Bianca Deardorff, a personal trainer and health coach from Santa Monica, takes us on a deep dive to explain how the beach can improve our overall well-being.

Photo by Jacqueline Pilar

MINDFULNESS

Deardorff believes the ocean offers a wide range of healing benefits when it comes to mental health. “The combination of the fresh breeze against your skin, the sound of waves crashing along the shore, and the feeling of the soft sand beneath your feet is so cleansing for the mind,” she explains. She also points out that when we’re feeling stressed or anxious, our bodies can experience hot flashes and racing thoughts. “Taking walks by the beach allows us to see, feel, and hear all of these calming sensations, bringing our attention to the present moment.” There are a plethora of mindfulness practices you can try, but journaling is one of Deardorff’s favorites. “It truly helps me put my worries into perspective and helps me set realistic goals,” she shares. Some of her go-to journal prompts include 1) Write down three things you’re grateful for: this can be as simple as your cup of coffee or as deep as feelings of fulfillment. 2) Write down three emotions you want to feel: for example, do you want to feel strong? Thoughtful? Confident?

“There is something cathartic about putting thoughts down on paper. It is freeing. The best part about journaling is that you make the rules. It can be private, or it can be shared. Whatever works for you and makes you feel your best, do it,” Deardorff explains. Partaking in this open and honest practice by the sea only adds to the cleansing experience.

If putting pen to paper isn’t therapeutic to you, try indulging in another form of mindfulness, like 10 minutes of reading, breathwork, listening to a podcast, or any activity that helps you find peace and grow as an individual.

GROUNDING

Similar to journaling, grounding is a great mindfulness practice to try at the beach. Grounding is done by having your skin in direct contact with the earth. Examples include walking barefoot in the sand, laying on the ground, or submerging yourself in a natural body of water. “This is a therapeutic technique that can help balance your energy, making it a simple yet beneficial tool for our mental health,” Deardorff explains. “Practitioners often feel a decrease in stress and inflammation, and an increase in energy during the day paired with better sleep at night.” Dedicated time for grounding is important for balancing our health because it allows us to think clearly and feel fueled. Deardorff likes to pair grounding with breathwork or meditation. “Sitting in the sand, closing your eyes, listening to calming music, and breathing is truly a transformative experience.”

EXERCISE

Breaking a sweat while beachside can make workouts more enjoyable, and luckily, there are perks to exercising near the water. Deardorff says that being outdoors in nature, such as the beach, allows us to inhale a greater amount of negative ions—and despite the name, negative ions are actually thought to have a positive impact on our health. “They can release serotonin, helping to ease feelings of stress or depression, as well as aid in boosting our energy.”

Running and walking along the beach are some obvious go-tos, but you can amp up your workout routine by taking advantage of your access to the sand. Deardorff notes that exercising in the sand works in our favor for two reasons. The first is that sand is soft, meaning it cushions the impact of your body against the earth. “Those with sensitive joints may find themselves experiencing less pain when performing exercises in the sand. Some examples of exercises that you can try at the beach with lesser impact are jumping jacks, squat jumps, commandos, or bear crawls,” she explains. Secondly, sand acts as a form of resistance. “Specifically, barefoot workouts on the sand help us target small stabilizing muscles in our feet that are often neglected in cushioned tennis shoes. By strengthening these muscles in our feet and ankles, we improve balance and reduce the risk of injury.”

Another (and perhaps the most rejuvenating) form of exercise to do at the beach is to swim. Swimming is an ideal practice for those who have achy joints or for those who need an extremely low impact option. “Although this activity is typically viewed as an aerobic exercise, the water itself acts as a resistance, giving it considerable muscle strengthening benefits as well,” Deardorff adds. “The natural resistance of the water paired with the ocean tides will turn your dip in the Pacific into a muscle-building, heart-pounding workout.”

“The temperature shift you experience by jumping into the ocean will cause your blood vessels to constrict, helping reduce inflammation.”

RECOVERY

Healthy post-workout practices are also plentiful at the beach. Submerging yourself in cold water after a sweat sesh is great for recovery. When we workout, we make small micro-tears in our muscle fibers. Deardorff reassures us that this isn’t a bad thing, because when they repair themselves, they become stronger. “The temperature shift you experience by jumping into the ocean will cause your blood vessels to constrict, helping reduce inflammation,” Deardorff says. You only need to be in the water for about 10 minutes to gain these benefits. When you get out, your blood vessels will dilate as normal and flush out lactic acid in the muscles. And if you’re hesitant to take the plunge, remind yourself that our beautiful California waters average about 55 degrees, which is the suggested temperature for cold water submersion. *

Stay Hydrated

YOU HEAR IT OVER AND OVER AGAIN: DRINK MORE WATER. WHILE THIS REMINDER CAN GET SOMEWHAT PESKY, THE ADVICE RINGS TRUE, ESPECIALLY BEFORE AND AFTER A DAY IN THE SUN. HERE ARE SOME OF DEARDORFF’S TIPS FOR STAYING HYDRATED: 1

Put a slice of lemon, strawberry, or cucumber in your water for a touch of refreshing flavor.

2

Get into the habit of using a water bottle that has a hydration tracker.

Purifyou Glass Water Bottle

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3Set reminders on your phone to drink water throughout the day.

Porter Metal Straw

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Tina Frey Cup

4

Pair your morning cup of coffee with a glass of water. Most people have made morning coffee or tea part of their daily routine. Combining a daily ritual with a new habit will act as a reminder and help you achieve your goal of hydration.