Water sports to do on holiday

Holidays are the perfect time to practice sports. Enjoy the temperature, dip into the water and practice any of these sports.

Traditionally, going to the beach meant enjoying a day of sunbathing, eating at the beach bars and disconnecting from the daily routine. However, beaches have become now a popular place for water sports due to leisure options growing every year.

These are just some activities you can currently do in any beach, and here are their beneficial effects on our bodies.

Snorkelling and/or Diving

  • Improved lung capacity and breathing efficiency thanks to the increased pressure you are subjected to under water.
  • Experiencing a disconnecting activity. mental.
  • In the case of diving, improved lower body's muscle tone when flapping the fins.

Surf, Paddle surf and/or Kitesurf

  • Maintaining your balance on the board while changing position strengthens your legs and core.
  • You will also work on your cognitive capacity, as you will be in deep concentration when handling the different elements that affect this sport, such as the wind, sea currents or other enthusiasts.
  • In kitesurfing you work your upper body (trunk and arms) when trying to keep control of the kite and maintaining your balance is much harder. In addition to exercising your reflexes, you enhance your proprioception and improve body elasticity.

Beach volleyball, Beach tennis and Ultimate

You surely know what beach volleyball and beach tennis are, but maybe you are not so familiar with Ultimate.

Ultimate is a sport played with a frisbee. It is a team sport where the objective is to score more goals than the opposing team. Players cannot run with the frisbee, but they can throw it in any direction. The main rule is that every time it falls on the sand, the opposing team receives possession.

Due to being played on an uneven surface, moving and jumping requires further effort; these three sports:

Improve your aerobic capacity due to the amount of anaerobic effort involved when moving, thus forcing your cardiovascular and circulatory systems to become more efficient.

  • Mainly tone your leg muscles.
  • Improve your space-time perception when coordinating actions with your teammates.


The early hours of the morning or the late hours of the afternoon are the best times to do yoga while listening to the sound of the sea on holiday.

Breath control (Pranayama). When breathing, the diaphragm presses against the heart, gently massaging the heart muscle, which:

  • Increases your lung capacity by improving the lungs' elasticity, as well as the alveolar activity, and it strengthens the muscles that support breathing.
  • Improving pulmonary functions has a direct impact on the blood supply to the brain, increasing nerve activity.

Body poses (asanas)

  • They increase the spine's range of movement, improving its flexibility.
  • They strengthen the abdominal muscles, also gaining in elasticity, and they automatically generate an efficient massage on the abdominal (digestive) organs, which directly affects the intestinal transit, helping in any digestive problems, such as dyspepsia or constipation.
  • The inverted poses reduce the pressure on the vein, helping in the gradual disappearance of varicose veins.


  • Eliminates stress.
  • Relaxes body and mind.
  • Reduces blood pressure.
  • Slows down ageing and improves memory.

All the body's organs depend on the nervous system (brain and spinal cord), and yoga improves the functioning of our entire body, since the greater the supply of oxygen to our circulatory system, the better our body will function and the more vitality we will experience.

Skill circuits

Come together with your children and/or friends; create a gymkhana with different tests that involve jumping, running, crawling, carrying and other similar activities, and challenge each other to complete it in less time than the opposing team.

  • When you introduce the factor of time in any activity, you activate the nervous and immune system.
  • By combining different actions, improvements to the cardiovascular system, you strengthen the upper and lower body and guarantee fun moments.
  • Coming together to create different tests improves creativity, especially in the young ones.

Free exercise plan. Click here to download it!

Jesús Ángel Aguilar

Article by Jesús Ángel Aguilar

Personal trainer

Bachelor's Degree in Physical Activity Sciences. Collaborating expert at Advance Medical

More about Jesús Ángel >

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