Summary:
Staying active during the summer can improve strength, balance and overall well-being for older adults as they age. Here are five ways to maintain summer fitness for seniors:
- Develop a regular exercise routine
- Focus on low-impact and balance-friendly workouts
- Incorporate strength and flexibility training
- Appropriately compensate for being active in hot weather
- Prioritize hydration and listen to your body
5 Ways Seniors Can Stay Fit This Summer
Summer is often the perfect time to get outside and get in shape, especially for older adults. As the cold subsides and muscles loosen up, seniors can use this as an opportunity to boost their mobility, health and overall independence.
However, when temperatures reach their peak, there are some additional challenges and limitations to be aware of. The key is choosing activities that are effective, enjoyable, and most importantly, appropriate for your comfort level.
Understanding How Often to Exercise and the Benefits of a Routine
Engaging in exercise for seniors 65 and older can help improve both physical and mental well-being by boosting heart health, regulating blood pressure, improving balance and flexibility and reducing stress.
According to physical activity guidelines for older adults, seniors should aim for about 150 minutes of moderate activity each week. Even small workouts, like short walks or brief stretches, can make a difference. When it comes to how often seniors should exercise, consistency is key.
Utilizing Low-Impact and Balance-Friendly Workouts
In older adults, intensity isn’t the end-all be-all. Low-impact workouts for seniors can significantly improve their health, without creating unnecessary strain. Activities based around light cardio such as water aerobics, yoga, Pilates or elliptical workouts are often more than enough to improve mobility and balance.
Utilizing balance exercises for older adults can also lower the risk of falls and help loosen joints, making daily activities easier to complete. For those who already face significant movement issues, chair exercises for seniors can provide a safe alternative. A quick Google search can provide plenty of demonstrations of chair-based workouts.
Strength and Flexibility Training at Home
Incorporating strength training into your weekly routine is also essential for staying in shape and maintaining independence. Using resistance bands or doing body weight exercises can help reduce stiffness while also improving balance.
To avoid overstraining yourself, start with exercises that don’t require extra weight before building up to heavier workouts. Simple body weight exercises are often enough to improve core strength without running the risk of injury. Most older adults already have access to all of the tools they need to develop a successful senior fitness routine at home without needing to go into their pockets to buy extra equipment.
Staying Safe While Staying Active in Hot Weather
When the dog days of summer finally come around, it’s easy to say, “It’s too hot to move around,” but the reality is that there are plenty of ways to safely circumvent the heat. Seniors can practice staying active in hot weather by doing some of the following:
- Exercising early in the morning or later in the evening to avoid the hottest parts of the day.
- Wearing lightweight, breathable clothing like polyester or dri-FIT fabrics.
- Applying sunscreen and walking in shaded areas or on nature trails.
- Eating cool snacks like frozen fruit or popsicles.
Listen to Your Body
Above all else, hydration should be the number one priority for seniors in the summer, especially when exercising in the heat. Many older adults take medications that can hasten the effects of dehydration or suppress thirst altogether. Be hyper-aware of your body’s needs and be sure to drink plenty of water throughout the day – a helpful piece of advice is to always keep water within arm’s reach.
Early signs of dehydration include fatigue, a dry mouth, dark-colored urine or headaches and lightheadedness. If you start to feel any of these symptoms, it means it’s time to pump the brakes on your workout and give your body some time to recuperate.
If you or a loved one thinks you would benefit from having a companion to help stay on top of your summer workouts and pay attention to your everyday needs, SYNERGY HomeCare’s caregivers are available to help at all hours of the day, for however long you need.
To learn more, visit https://synergyhomecare.com/ or call 877-432-2692.
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SYNERGY HomeCare offers no obligation home assessments. Find a location near you or contact us to learn how we can provide additional support to you and your loved ones.
