The Best Exercises for a Beach Workout

Athletic couple doing push ups on the beach, workout training

Whether you live by the ocean or are getting ready for your trip to the sea, the beach is a great place to complete a workout! Sometimes we don’t have the motivation or time to get into the gym, but outdoor workouts can be just as effective!

Research shows that training on an unstable surface like sand improves gait endurance since it recruits various muscle groups and increases joint mobility.

Here are a few exercises that are perfect for a beach workout.


Sprints primarily work your lower body muscles, including the calves, glutes and hip flexors, hamstrings, and quadriceps. Sprints also engage your abdominals, chest, back, and triceps, making them a perfect whole-body cardiovascular activity.

Squat Jumps

Squat jumps are a classic plyometric exercise that works your glutes, hip flexors, and quadriceps. Your abs, calves, and hamstrings will also be working hard here, especially on the unstable surface of the sand. 

This move is normally tough on your knees if you’re not landing properly, so the sand can help cushion that impact. Start with your feet hip-width apart and in a squat position. Jump up and then land back down, ensuring you’re landing in a squat position. Do 12-15 reps and three sets.

Sand Bucket Deadlift

Sand buckets aren’t just for the kids! Bring your sand bucket and fill it with sand to use as a weight. To do the deadlifts, hold the bucket with both hands. Bend at the waist and use your legs to help you lean forward, engaging the core and glutes. Touch the bucket to the ground and engage your glutes to return to standing. Do three rounds of 10-12 reps.

Burpee to Push-Up

This move works your entire body. Start by standing, jump into a high plank, lower into a push-up, and back up to a high plank. Accelerate upwards and jump up. The move should be done in one fluid motion. If the push-up is too much for you, you can either lower your body completely to the ground and back up or stay in a high plank. Do three sets of 10 reps.

If you’re looking for the perfect beachfront oasis for your next vacation, look no further than Sands by the Sea. If you are someone who prioritizes your health and wellness, the opportunity for the perfect beach workout is only seconds from our waterfront motel!

Enjoy gorgeous views, exciting activities, and relaxing shores of one of Maine’s most picturesque oceanside communities. Whether it’s a short weekend getaway or a long overdue vacation from work, we have the accommodations you need to be relaxed and comfortable. 

Contact us today at (207) 363-2211 to learn about our rates and accommodations

4 Fun Activities for Kids in York Beach, Maine

Thinking of taking the kids on an adventure to York Beach, ME this summer? If so, there are no shortage of activities for them to choose from during your stay.

Child Feeding Animal

Whether you’re looking for a relaxing time on the beach or want to take them to one of the many local attractions, you should have no problem finding something they’ll love.

Have a wonderful trip and create lasting memories by exploring all the family-friendly activities that York Beach has to offer.

Enjoy a day at York’s Wild Kingdom

New England’s only zoo and amusement park, York’s Wild Kingdom features many animal exhibits at the zoo including African lions, red kangaroos, Grant’s zebras, ring tailed lemurs and more. The amusement park has rides that your kids will enjoy, as well as an ice cream stand, gift shop and other activities to keep then entertained all day long. 

Spend some time at the local arcade at Fun-O-Rama

Fun-O-Rama is aptly named, as it is a great time and a throwback to the glory days of arcades. Featuring over 200 games and attractions that include skee ball, air hockey, a fortune teller, and several other arcade classics, it is sure to be a fun time for your children and may even bring back some memories for you.

Plan a beach day at Short Sands Beach

If you’re planning a trip to York Beach, it won’t be complete without a beach day. Short Sand Beach is the perfect choice as it is centrally located, offers beautiful sand to relax on and even has a playground for the kids.

Cool off at the York Beach Bucket

After you’ve spent the day lounging on the beach or exploring the zoo and amusement park, you’ll want to cool down with a delicious cold treat. The York Beach Bucket General Store is the perfect choice. It offers premium local handmade gelato from Coppa Magica, fresh smoothies from Smoothie Operator, ice cold coffee and espresso drinks and even fresh iced tea and lemonade. On top of all these cool options they offer fresh bags of ice as well as ice cold soft drinks, beer and wine, both on tap or on the shelf to take back to your hotel room.

If you’ve made the decision to visit York Beach, ME with your family and are looking for a relaxing, centrally-located motel with all of the amenities you could ever need, we ask that you think of us at Sands by the Sea.

We’ve welcomed visitors since 1961 and offer 60 rooms and vacation cottages with multiple sleeping arrangements, ensuring we’ll have something to fit your family’s needs.

When you would like to book a stay with us for your York Beach, ME vacation, we ask that you explore our site or give us a call today at 207-363-2211 to learn more.

Safety Tips to Follow When Staying by the Beach

Beach Vacations

Beach vacations are the best. Before you start splashing around in the waves or play in the water, make sure you know some of the more important ocean swimming safety rules.

Here are a few tips to help you keep all of your beach trips as safe as possible:

Know Your Beach Warning Flags

Sometimes, depending on the beach, they will have different colored flags displayed to communicate different warning signs to the community. Before you dip your toes in the water, make sure you’re checking the warning signs.

Here are some of the more popular ones that you might see: 

  • Red Flags: extreme danger, water closing, high hazard, and strong currents
  • Yellow Flags: medium hazard, moderate surf and/or currents
  • Green Flags: low hazard, calm conditions, exercise caution
  • Purple Flags: dangerous marine life

If you don’t notice any flags, don’t assume that the water is safe. Use your best judgment, and talk to a lifeguard. 

Locate the Lifeguard Stations

If you’re traveling with young children, it’s always a good idea to swim near a lifeguard. If your child is old enough to swim on their own, a lifeguard will be able to keep an extra eye on them. 

Don’t Dive Into the Water if You Don’t Know How to Swim 

Rule of thumb, if you can’t do the doggie paddle, keep your distance from the water. Ocean swimming is a lot different than swimming in a pool. If you feel uncomfortable with your swimming ability, don’t hesitate to wear a certified life jacket near the water.

Swimming should only take place when a lifeguard is present. Instruct your child to never head out in the water without a family member to look after them. Plus, it’s always more fun to swim with a buddy than alone. 

Vacationing By the Water

To ensure a relaxing vacation, make sure that you are following these water safety tips. If you’re looking to travel to a beautiful location with the best waterfront views, travel to York, Maine. When you stay at Sands by the Sea Motel, you will be able to enjoy a beautiful waterfront view, and you’ll be close to all of the local attractions. 

Contact us today to start planning your stay! 

Top Things to Do in York Beach, Maine

York Beach, Maine, should be your next vacation destination! It’s one of the oldest towns in the United States, it offers a quaint, noncommercial atmosphere with cozy inns, delicious restaurants, wonderful family amusements and stunning natural scenery.

Here are the top things to do in York Beach, Maine:


If your children keep saying ‘I’m bored!’ it might be time to swing into York’s Wild Animal Kingdom or Fun-O-Rama. York’s Wild Animal Kingdom is a family aimed zoo and amusement park located in York Beach, Maine. With over 250 rides and games, Fun-O-Rama is also a great option for families. This awesome amusement park is located right on Short Sands, so what are you waiting for?

Visit the lighthouses

You’ll find two historic lighthouses in York Beach. Chances are the Nubble Lighthouse on Cape Neddick will look familiar to you, even if you’ve never visited the area before. That’s because its gleaming white walls and crisp red trim, set against a stunning blue sea, have made it the subject of countless postcards and paintings. The Nubble Lighthouse is still the most photographed lighthouse in America. The Boon Island Lighthouse, visible in the distance six miles offshore, is the state’s tallest at 137 feet.

York Beach Lighthouses

Hit the beach

The York Beach area has a number of beaches to enjoy. Some are sandy, but others are rocky, so bring sturdy shoes! Families will love Long Sands Beach and Cape Neddick Beach is known for its tide pools. York Harbor Beach is off the beaten path and is one of the most scenic in the area. The best beach of all? Short Sands Beach! It’s the only beach in York that is centrally located and has tons of dry sand (unlike all the other beaches) and it’s walkable to most of the greatest things to do in York ME, including the Nubble Lighthouse.

It’s an excellent beach to look for sea glass and spend quality time with your loved ones. If you’re really lucky you could witness a 250-year-old schooner shipwreck that unearths itself from under the sand from time to time after a storm. Short Sands Beach is close to the shops and places to eat, plus you can jaunt across the street and visit us here at the Sands by the Sea Motel!

Try some delicious local food

One of the things you absolutely must do when you visit York, Maine is to stop by the York Beach Bucket, a beachy, modern-day general store and pizzeria. At this must-stop location, you’ll find authentic handmade dough and fresh, made in house pizza sauce. Top off your pizza or sandwich with a cold beer or a refreshing glass of wine while watching people stroll by on the patio. The York Beach Bucket also offers a wide variety of deli meats, breads, dairy products, espresso, gelato, beer & wine, sundries and more!

What to do in York Maine

Looking for something sweet after your yummy meal at York Beach Bucket? If the Gelato just isn’t your thing, then head over to The Goldenrod for salt water taffy and homemade ice cream. This Short Sands must-stop location has been in business for over 150 years and it’s a real draw for kids and adults alike.

Visit Old York

Get your history fix with a guided tour through Old York buildings and check out the Museums of Old York and the Virginia Weare Parsons Education Center, which features an 18th century one-room schoolhouse complete with period graffiti an old jail, historical cemeteries and so much more.

Get your steps in at Mt. Agamenticus 

Looking to exercise, bond with your loved ones, see beautiful views of the summit and just breathe a bit? Check out Mt. Agamenticus, which is located right in York, Maine. There are many hiking and mountain biking trails on the mountain and at 692 feet above sea level, you’ll be able to see the skyscrapers of Boston to the south on a clear day.

Things to do in York Beach, ME

If you’re planning a visit to York Beach, Maine, book a room at the Sands by the Sea Motel. Nestled on one of the most beautiful stretches of coastline in southern Maine, we’re the perfect home base for your next Maine getaway! Call 207-363-2211 or contact us online today!

Advantages of Staying at a Locally Owned Motel

York Beach ME Hotel

When you take a trip to a place like York, Maine, you’ll have the option of staying at a chain motel if you’d like. But if you really want to experience everything that a place has to offer, you’re much better off booking a stay at a locally owned motel.

Here are several advantages of going with a locally owned motel over a motel that’s part of a chain:

Locally owned motels will give you a more local feel

There is so much to see and do in a city like York, Maine. From kicking back and relaxing on the Short Sands Beach to walking through all the shops in York Beach, you’ll be able to do a little bit of everything during your visit. And staying at a locally owned motel will enhance this experience since you’ll be right in the middle of the action. A hotel like Sands by the Sea is conveniently located right near the Short Sands Beach, just steps from amazing dining options, shops, a gorgeous harbor, and more. You’ll really feel like a local when you stay at Sands by the Sea when you’re in town.

Locally owned motels will provide you with more personalized customer service

Whether you stay at a chain motel in York, Maine or a chain motel in York, Pennsylvania, you can expect to get the same level of standard customer service. But when you go with a locally owned motel like Sands by the Sea instead, you’ll get customer service that goes above and beyond what you would normally expect. You’ll be able to ask for restaurant recommendations, learn about some of the things you have to see when you’re in town, and interact with the motel managers on a regular basis at a locally owned motel. You won’t usually have these same opportunities at a chain.

Locally owned motels will offer you and your family better accommodations

If you’ve been in one chain motel, you’ve been in them all! They usually have the same exact room setups regardless of location. But a locally owned motel like Sands by the Sea understands the need for different room configurations. It’s why we offer 60 rooms and vacation rentals that come in many shapes and sizes. Whether you’re a couple planning an anniversary getaway or a large family looking for a place to host a reunion, we can offer better accommodations than any chain motel would.

There are also many other benefits that come along with staying at Sands by the Sea

You can get to the beach within just a minute or two from any of our rooms. You can also lounge by our heated outdoor pool, which will have food and drink service courtesy of the York Beach Bucket beginning in 2019. And if you want to go out and explore, we’re not far from a number of attractions, including a zoo, an amusement park, an arcade, a bowling alley, a mini-golf course, and so much more. Call us at 207-363-2211 today to reserve a room for your York, Maine vacation.