​Walking on sand vs walking on grass: Which workout burns more calories?​

Walking is one of the easiest yet most efficient exercises, improving cardiovascular health, muscle endurance, and calorie burn. But where you walk can make a big difference in the intensity of your exercise. Two surfaces that are easily accessible, sand and grass, provide varying levels of resistance, influencing calorie burn and muscle activation.

Caloric expenditure is influenced by a variety of factors, including weight, speed of walking, resistance of terrain, and muscle recruitment. Stepping on rough or soft ground requires more energy than walking on even, hard surfaces. The body has to work harder to maintain stability, resulting in increased muscle activation and a related expenditure of calories.

Grass is softer than pavement but harder than sand. It gives a balance of resistance and movement. This burns more calories than walking on pavement but less than sand walking. The uneven ground still activates stabilizing muscles, but the energy requirement is less than in sandy ground. Grass gives a soft, slightly firm texture, which makes it an ideal option for walking workout beginners or those seeking low-impact workouts. Grass unevenness, in its natural form, enhances coordination and balance by engaging core muscles without putting a lot of strain on them. Grass is more forgiving than firm surfaces such as concrete, as it minimizes the risk of stress-related injury, making it perfect for continuous, long-term walking workouts.

Sand is a soft and moving surface, and more effort is needed to walk on it than on harder surfaces. Sand walking engages the quadriceps, hamstrings, and calf muscles more than walking on firm terrain. Walking on sand makes muscles work harder for propulsion and balance. Scientific research indicates that walking on sand expends 30–50% more calories compared to walking on hard surfaces such as pavement or grass. This is so because every step in sand sinks into the ground, making more effort for the foot to be lifted and walk forward. The extra effort required to walk on sand raises heart rates, enhancing cardiovascular fitness and general fitness. Although it is a difficult surface, sand does offer a cushioned surface area, which relieves stress from the knees and ankles. It is a good choice for patients recovering from injuries or those suffering from joint pains.

Walking on sand burns a lot more calories than walking on grass because the resistance and instability provide higher resistance. The difference in the calorie burn is 30% to 50% more when walking on sand, depending on walking duration and speed. Grass provides a well-balanced workout, involving muscles more than pavement but not as much as sand, and is ideal for beginners or for those who want a moderate workout.

If maximizing calorie burn and muscle activation is your objective, sand walking is the preferred option. Yet, if you want an easier workout with lower strain, grass walking is a great substitute. Ultimately, alternating both in your workout regimen can give you a well-balanced experience of endurance, strength, and general well-being.