Cool workouts for hot weather: The best summer fitness tips for older adults
As temperatures soar, it’s all too tempting to hide from the sun and enjoy the comfort of the air conditioner — exercise is probably the last thing on your mind. However, even in the dog days of summer, it remains very important for older adults to stay active.
We asked Dan Barbee, owner of Always Best Care of Roseville, and Sarah A.O. Isenberg, founder at Thrive Guide Health Coaching to share their best recommendations for senior fitness routines on hot days, so you can feel your best all-year round.
Adjusting your summer exercise routines
Barbee recognizes the importance of adapting exercise to counteract the heat. “You’ll definitely need to make a few adjustments in your routine during the summer months. Dehydration and heat exhaustion or heat stroke are major concerns. Our caregivers are always reminding clients to keep drinking water and to dress appropriately for the heat” he says. Simple changes like moving outdoor walks to earlier or later in the day or choosing indoor alternatives can make a significant difference in how you feel.
Sarah Isenberg also advises older adults to consider timing and hydration. “Exercise during the coolest hours of the day - early morning or late evening to avoid peak heat. Stay hydrated by drinking plenty of water before, during, and after exercise. Carry a water bottle and sip regularly,” she told us.
Unique workouts for older adults on hot days
Swimming: This is an excellent full-body workout that is gentle on aging joints. “Lap swimming has great benefits, as do other water activities,” Barbee said. Many community centers offer water aerobics classes specifically for older adults, providing a supportive group environment with professional instruction.
Aqua Jogging: Aqua jogging, or deep water running, is a unique low-impact cardiovascular workout. Isenberg explains, “Using a flotation belt, you can mimic the motions of running while being supported by the water, providing an excellent workout without the joint stress of land-based running.”
Mall walking: For an indoor, air-conditioned option, consider mall walking. “On hot summer days, mall walking provides a safe, level surface free from traffic and weather concerns,” says Isenberg. It’s also an activity that can be made even better with a friend, your favorite music playlist or a good audiobook.
Indoor workouts: Lots of indoor workouts don’t require fancy equipment. “Our caregivers often help clients with simple doctor-prescribed routines that involve standing push-ups against a wall, chair squats, gentle stretching/yoga, and light handheld weights,” Barbee said. Online videos also provide a wealth of ideas to get you started.
Gardening: Gardening is not only rewarding but also provides a light form of physical activity. “Planting flowers or tending to a vegetable garden can be very therapeutic,” Barbee said. However, it’s important to avoid peak sun hours and keep water nearby.
Exergaming: Interactive video game workouts, or exergaming, can make exercise more engaging. “Games like bowling on the Wii or dance games on Xbox Kinect get seniors moving in creative ways while having fun,” Isenberg suggests.
Dance Fitness: Dance fitness classes like Zumba Gold or SilverSneakers combine low-impact dance moves with catchy music for a workout that feels more like a fun night out. “These classes enhance balance, coordination, and cognitive abilities,” Isenberg said. Many options are available online for free if you’d prefer to do them from home.
Exercise safety tips to beat the heat
Both experts highlight safety practices and listening to your body. “Break up exercise into shorter 10-15 minute sessions spread throughout the day instead of one long session. Short bursts are just as effective,” Isenberg says. Wearing lightweight, breathable fabrics, and protecting yourself with a wide-brimmed hat, sunglasses, and sunscreen are also key.
Said Barbee: “Fall prevention is top-of-mind as we age, and daily movement and exercise go a long way to help.” Consulting with your health care team before starting any new exercise program, even low-impact activities, is a good idea.
The hottest days won’t get you down with these expert tips and cool activities. By making some simple adjustments to your routine and choosing the right type of exercise for you, you can safely prioritize your well-being all summer long.
*This article contains general health information and is intended for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified health care provider if you have medical questions and before making any decisions or changes related to your health.
This story was originally published July 11, 2024 at 4:29 PM with the headline "Cool workouts for hot weather: The best summer fitness tips for older adults."
