Regular exercise offers many benefits. Physical activity helps maintain muscle strength, supports balance, improves heart health and boosts mood, all important as people age. Staying active can also help reduce the risk of chronic conditions such as diabetes, high blood pressure and osteoporosis.
The key is finding safe ways to stay active during the hottest months of the year. High temperature can be dangerous for most people, but older adults face unique challenges. Reasons for this include sweat glands that may not work as well as they used to, a reduced sense of thirst that can lead to dehydration and medications that make older adults more sensitive to hot weather, including those for high blood pressure, Parkinson’s disease and allergies (antihistamines). Aging can also affect a person’s sense of becoming overheated, which can lead to heat stroke and heat exhaustion, both serious heat illnesses.
How Older Adults Can Stay Fit Safely During the Summer
The good news is that older adults can continue enjoying physical activity during the summer by making a few smart adjustments.
Become a patient
Our primary care team is here to give you the focused support you need.
Find a clinicThough there are a few strategies that can help reduce the risk of exercising in the summer months such as going out in the early morning, in Texas it just may not be cool enough.
Mall walking
High summer temps can keep even the most devoted walkers from venturing outside, but there are places to get your steps in while staying cool: an indoor mall. In addition to being safe and well-lit, shopping malls often accommodate walkers with mile markers and early hours so that walkers can start before shoppers arrive. To add a social element, join a mall walking club. Check online to see if your local shopping center has an official website for mall walker programs.
Try active video games
Technology can make exercise surprisingly fun. Gaming systems that offer activities such as bowling, dancing, balance exercises, tennis, golf and other active gaming are known as exergames. The Elder Care Alliance recommends Just Dance (Nintendo Switch, PlayStation and Xbox); Ring Fit Adventure (Nintendo Switch); and Beat Saber (most Virtual Reality platforms, including the Meta Quest, PlayStation VR and SteamVR). The downside is, game systems and the games can be expensive. Look into buying used and refurbished systems at retail gaming stores to keep the cost affordable.
Design your own exercise routine
Not every workout requires special equipment or gym membership. Make up your own routine using simple movements. Include balance exercises, strength training and aerobic activity. Chair exercises are also a good, safe way to get fit and are available on the internet or even public television. A 20- to 30-minute routine performed in an air-conditioned home can provide significant health benefits while avoiding dangerous summer temperatures.
Swimming
Swimming is often considered the perfect summer sport for older adults. It’s easy on the joints, builds strength and endurance, and improves flexibility. Many public pools provide swimming lanes for laps, but there are other pool workouts such as water aerobics and pool walking. Swimming provides a full-body workout without overheating and many community pools offer classes specifically designed for older adults.
Dance
Dancing is one of the most enjoyable ways to stay fit. Whether you take lessons at a local dance studio or try an at-home tutorial on YouTube, popular dances such as line, ballroom, square and swing dancing help people stay fit while providing lots of fun and socialization. It hits almost all the sweet spots of fitness — heart health, balance, cognitive function and, maybe best of all, mood. Check with city recreation programs, senior and community centers and local churches for low-cost or free lessons and dances.
Pickleball
Pickleball is one of the fastest-growing sports among older adults. Finding an indoor court to play during the summer keeps it safe. There’s a reason pickleball is so popular; it’s easy to learn, improves balance, agility and coordination and it’s a great social outlet.
Bowling
Another fun indoor activity is bowling. Suitable for most fitness levels, bowling can improve flexibility and balance, all in an air-conditioned setting. And many bowling centers offer senior leagues and daytime discounts.
A note about community centers
Many areas have publicly funded senior centers that offer recreation and classes at no cost to older adults and their caregivers. The WellMed Charitable Foundation operates eight senior activity centers throughout Texas: three in San Antonio, one in Dallas/Fort Worth, three in the Rio Grande Valley and one in Corpus Christi. Older adults 60 and older and their caregivers can get lunch, take a variety of classes, exercise or just hang out, all for free.
Keep safe
It is always a good idea to check with your primary care clinician before starting a new activity. Whatever you choose, be sure and listen to what your body is telling you.
Stop and rest if you experience:
- Dizziness
- Fatigue
- Excessive sweating
- Shortness of breath
- Headache
Many older adults grew up with the mindset of “push through it,” but it’s safer to stick to what feels comfortable. When in doubt, consult your doctor and remember, taking a break is not a sign of weakness. It’s a smart way to stay safe.
A note to friends, family members and caregivers
Summer heat can be dangerous. Checking on an older friend or loved one can ensure they are safe and healthy. For loved ones who insist on being outdoors, remind them to take it easy when gardening or doing chores.
Remember: safety first
Always check with your doctor before starting a fitness routine. And remember, any rountine should leave you feeling energized — not exhausted. Older adults don’t have to choose between staying active and staying safe. By selecting indoor activities and listening to your body, you can enjoy movement without putting yourself at risk for heat illness.
https://www.medicalnewstoday.com/articles/cardio-exercises-at-home
https://utswmed.org/medblog/dancing-exercise-keywords/
https://diabetes.org/health-wellness/fitness/working-out-video-games
