Healthy Living
September at the Jersey Shore has its own magic. The crowds thin, the boardwalk quiets down, and the ocean air feels just a little cooler. Yet the shoreline is still alive, offering one of the best places you’ll ever find to stay active. From jogging along the Atlantic City Boardwalk to paddling around Cape May Harbor, the coast is a natural fitness center that invites you to make the most of the season before autumn fully sets in.
One of the simplest ways to move at the beach is by walking or jogging near the water’s edge. The firm, wet sand close to the waves offers a smoother surface, while the softer dry sand provides more resistance, strengthening calves and ankles with each step. If you prefer something more stable, the boardwalks in Ocean City, Wildwood and Atlantic City give you wide, scenic paths for longer runs or casual strolls. Atlantic City’s historic boardwalk stretches nearly six miles, making it one of the best spots for a serious cardio workout with ocean views. On quiet September mornings, it’s easy to head from the inlet all the way to Ventnor with just the sound of the waves beside you.
Cyclists find the shore equally inviting. Ocean City allows bikes on its boardwalk until noon during September, offering riders a front-row seat to sunrise over the water. Wildwood’s famously wide boards are also bike-friendly in the mornings, while Atlantic City’s long, lively boardwalk is ideal for both locals and visitors looking to log miles without leaving the oceanfront. For those who’d rather skip the boards, the Cape May Promenade and the paved path around Cape May Point State Park are scenic, quieter alternatives.
The water itself is another gym waiting to be explored. Late summer mornings often bring calm seas, perfect for paddleboarding or kayaking. The back bays of Stone Harbor, Avalon, Margate and Cape May Harbor are especially popular for these activities. Paddleboarding gives your balance and core a challenge with every ripple, while kayaking builds shoulder and arm strength in a way that still feels more like fun than work. Rentals remain easy to find well into September, so even beginners can give it a try before the season closes. For those who love to swim, the ocean offers a workout that rivals any lap pool. Waves and currents make swimming more demanding, engaging the full body and testing lung power. Lifeguards are still on duty in many towns during early September, which makes it a safe time to get in a few strong strokes parallel to the shoreline.
Of course, you don’t need equipment to get a great workout by the sea. The sand itself adds intensity to body weight movements, turning a short session into something surprisingly effective. Squats, lunges, push-ups and planks all become more challenging when the ground shifts beneath you. Add a few sprints between lifeguard stands and you’ve built a circuit that hits strength and cardio in less than 20 minutes. Wide beaches like those in Ocean City or Wildwood give you plenty of room to spread out, while quieter stretches in Atlantic City’s southern end let you exercise without distraction.
Not every seaside workout needs to get your heart pounding. Yoga on the sand blends movement with mindfulness, and the waves provide a soundtrack no studio can match. Many towns still host sunrise or sunset yoga classes in September, though it’s just as easy to bring a mat and guide yourself. Balancing poses on the sand adds a layer of challenge, while deep breathing in the salty air feels like a reset after a busy summer.
No matter which activity you choose, a little preparation makes shore workouts safer and more enjoyable. Even in September, the sun is strong, so sunscreen and hydration are essential. Warming up with a short walk before running on sand helps prevent strain, and swimmers should always respect beach flags and lifeguard instructions. The ocean is beautiful but unpredictable, and caution is part of staying fit and safe.
What makes seaside fitness so rewarding is the way it blurs the line between exercise and play. A morning jog doesn’t feel like a chore when the Atlantic stretches out beside you. A bike ride or paddle in the back bays feels more like an adventure than a workout. That sense of enjoyment makes it easier to stay consistent, and consistency is what keeps habits alive when fall arrives. The routines you begin at the shore can carry into the cooler months, whether it’s biking on local rail trails, rowing indoors to mimic paddling, or practicing yoga in a studio until beach season returns.
September at the shore isn’t just a final splash of summer. It’s an opportunity to pair wellness with the beauty of the coast and to carry a little of that seaside energy into the months ahead. Whether you’re running along Atlantic City’s historic boardwalk, pedaling through Ocean City at sunrise, paddling in Avalon’s back bays or stretching quietly in the sand at Cape May Point, the shoreline offers a gym like no other. So, grab your sneakers, bike or yoga mat, and make the most of this season while the ocean breeze is still warm.
Robin is a former television reporter for NBC News 40. She currently hosts a podcast and radio program called Living Well with Robin Stoloff. It airs Sundays at 10 AM on Lite 96.9. You can email Robin at livingwellwithrobin@gmail.com
