Why beach volleyball may be the most fun workout you have this summer (or any time of year!)

(Copyright Best Health magazine. Originally published in Best Health, July 2011). 


About eight years ago, April Atherton, 40, felt like she was in a bit of a rut. "I was always going out with the same people and doing the same stuff," says the Toronto audiologist. "I wanted to increase my social circle and get away from the boring gym routine too." One of her guy friends suggested she try beach volleyball. Since Atherton had only played a bit of court volleyball in high school, she first went to the Sunday clinics offered by Beach Blast, a local club, to learn the basics. "Through those clinics I met five really good girlfriends that I still have today," she says. "One of them even introduced me to my fiance." 

While Atherton loves the workout, she loves the social aspect of the game even more. "I look forward to it all day because I know I'll see my friends and have a few fun competitive games," she says. Afterward, her team and others hang out in the lounge area of the club for an hour and a half and have a drink and snacks, or head to the local wings place. "No one's checking their phone or texting; it's all laughter and conversation," she says. "We're diverse in terms of age, racial background, careers and religious beliefs, and I think that's what makes it such a dynamic group."

Atherton plays twice a week for an hour, made up of three 20-minute games. In the spring, fall and winter she plays in a huge building set up as an indoor beach, complete with several feet of sand on the floor, but in the summer she heads to the outdoor courts on Toronto's waterfront. She also plays in several charitable tournaments throughout the summer, either with her regular team or with other volleyball friends. 

Rec beach volleyball leagues generally have teams of four or six, either co-ed or same-sex. (Teams of two are usually for elite players.) Co-ed teams of four require at least one woman, and teams of six require two. The pros may wear teeny two-piece swimsuits but most recreational players stick with shorts and a t-shirt, and go barefoot. And of course, if you're playing outside, be sure to stay hydrated with lots of water and cover up with waterproof sunscreen of at least SPF 30, a hat, sunglasses or sun-protective clothing. 

Beach volleyball offers all kinds of fitness benefits, starting with a calorie burn of about 550 an hour for a 155 lb woman. Playing on soft sand means you have to work hard to make quick movements in various directions. This keeps your heart rate up, improves your agility and balance, and strengthens your muscles, in particular your shoulders and legs. It's a low-risk sport, but take extra care not to turn your ankle on the unstable sand, or injury your arm or shoulder due to improper serving or volleying technique. 

Born on the beaches of southern California in 1920s, beach volleyball's popularity is on the rise across Canada, due in part to its introduction as an official Olympic sport in 1996. To locate a beach volleyball league near you, contact your provincial volleyball association or your city's recreation department. As any kid will tell you, it's just plain fun to play in the sand!