Essential Summer Exercise Tips for Older Adults: Stay Safe and Healthy in the Heat
Written By: Dr. Allison Leonard, PT, DPT and Healthy Aging Physical Therapist
With summer heat here to stay, it’s crucial to be prepared to avoid heat-related illnesses, especially for older adults. As we age, our bodies become more susceptible to dehydration and injury, making it important to take extra precautions when exercising in hot weather. Older adults may have a diminished sense of thirst, reduced sweat production, and often take medications that can affect hydration levels. Additionally, the body’s ability to regulate temperature decreases with age, increasing the risk of heat-related issues. To help you stay safe and active this summer, here are some valuable tips to keep in mind:
Exercise Early or Late: Schedule your workouts during the cooler parts of the day, such as early morning or late evening.
Stay Hydrated: Drink plenty of water before, during, and after your workout. Avoid alcohol and caffeinated drinks as they can dehydrate you.
Wear Lightweight Clothing: Choose loose-fitting, light-colored, and breathable clothing to help keep your body cool.
Use Sunscreen: Apply a broad-spectrum sunscreen with at least SPF 30 to protect your skin from harmful UV rays.
Take It Indoors: Consider indoor alternatives such as gyms, swimming pools, or home workouts. Indoor malls, big box stores like Target or Costco are great options for getting in your steps.
Lower the Intensity: Reduce the intensity of your workout to avoid overheating. Listen to your body and take breaks as needed. Use less weight/resistance, shorter periods of exercise and longer rest periods.
Acclimate Gradually: If you're not used to the heat, gradually increase the duration and intensity of your outdoor workouts over a week or two.
Know the Signs of Heat Exhaustion: Be aware of symptoms like dizziness, headache, nausea, excessive sweating, and rapid heartbeat. If you experience any of these, stop exercising, move to a cooler place, and hydrate.
Cool Down Effectively: Use cooling towels, take cold showers, or apply ice packs to lower your body temperature after exercising.
By following these guidelines, you can stay active and healthy even during periods of extreme heat. Stay cool AND stay active!
