Safely exercising outside during the summer is important for a healthy lifestyle.

But during the summer, it can be hard or even dangerous to exercise outdoors due to the intense heat, especially for seniors.

Indoor workouts would be a great option, and not everyone may have has access to a pool, gym or exercise equipment in their home.

Fortunately, there are quite a few options for safely exercising outside during the summer, as long as you keep the risks in mind.

Check with a Physician for Safety

Before you start an exercise regimen, it’s important to check with a physician to ensure you’re healthy enough and safely exercising outside during the summer is an option for you, and to see which exercises are ideal for your current fitness level.

Be mindful that heat exposure can result in conditions such as hyperthermia which is an “abnormally high body temperature caused by a failure of the heat-regulating mechanisms of the body to deal with the heat coming from the environment.”

The two most common forms of hyperthermia are heat exhaustion and heat stroke.

Some symptoms of hyperthermia can include:

• Dizziness
• Fatigue
• Fainting
• Cramping
• Stiff muscles
• Dehydration
• Nausea or vomiting
• Fast or shallow breathing
• And more

Staying hydrated is a must during the summer.

If you feel like you may be experiencing a heat-related illness, move to a shaded area, lie down, and drink some water if you can.

And of course call 911 if the symptoms are serious.

Safe Outdoor Exercises for Seniors

There are quite a few activities that can get you the exercise you need to stay healthy.

Walking or Hiking

Walking is probably the easiest form of exercise you can do – in any season. And you can walk leisurely enough during the summer that you can still keep relatively cool.

If you prefer a little more of a challenge though, you might want to consider hiking. You can experience nature while staying under the shade of trees.

One of the least stressful forms of exercise is walking.

For some seniors, walking is a bigger challenge than others, so distance and step goals differ from person to person.

Often, 10,000 steps a day is advised for a healthy lifestyle, but those with difficulty walking or joint pain may settle for a smaller number as a goal.

Walking promotes a healthy lifestyle, while strengthening muscles, and lowering your risk of heart disease, stroke, diabetes, and colon cancer.

Ideas for walking exercises for seniors:

• A moderate trail through a park
• Walk around the neighborhood
• A walk-friendly race to train for
• An audiobook or a music playlist for added enjoyment during your walk

Golf

Golfing is fun for all ages, but did you know it’s also a great, low-impact way to improve your strength and flexibility?

Golfing can be a great way to get some exercise in during the summer months.

While the nature of the game means you’ll be outside for long periods of time, there are usually shady areas on the course, and golf carts are readily available at most clubs.

Golf can also be a great way for seniors to mingle and meet new people.

Tai Chi or Yoga

Both Tai Chi and Yoga exercises focus on stretching, movement, and breathing, and can be quite a workout.

But the best thing about them is that they can be tailored to a specific person’s athletic abilities. So if you’re a beginner, you can still reap the benefits.

Tai Chi or Yoga are both low-impact ways to improve your flexibility, muscle strength, mobility, balance and flexibility, all of which are crucial ways for safely exercising outside during the summer.

Tai Chi or Yoga can also provide less stress on muscles, joints, and bones and can improve mental health in older adults.

Tai Chi or Yoga participants may also have better quality sleep, lower instances of depression, and report a general sense of well-being.

Pilates

Pilates is another low-impact form of exercise that was developed a century ago.

In pilates exercises, breathing, alignment, concentration and core strength are emphasized, and typically involves mats, exercise stability balls, and other inflated accessories to help build strength without the stress that higher-impact exercises may bring.

Pilates has been shown to improve balance, develop core strength and increase flexibility in older adults.

Some great pilates exercises for older adults include:

• Mermaid movement
• Side circles
• Food slides
• Step ups
• Leg circle

Gardening

Gardening is not only a good way to stay healthy, but it can also be therapeutic for seniors. And dedicated gardeners know how you can work up a sweat by doing so.

While getting some sunshine (vitamin D) is also good for you, be sure to apply sunscreen if you’re planning to be outdoors for awhile and keep a bottle of water nearby.

Gazing at green plants and beautiful flowers can improve mood, reduce depression and anxiety.

Fishing

Fishing is an all time favorite for many folks.  You can fish from the shore or take a ride in a boat to deeper safer waters.

Either way, it’s a great way to get some exercise, breathe in some fresh air, and relax and enjoy the outdoors.

Kayaking

Kayaking is less strenuous than swimming and it can be a fun way to get out on the water if you have the means to enjoy the activity.

Taking a leisurely trip around a local lake can be very relaxing, while still giving your upper body a bit of a workout.

Since there’s usually not a lot of shade out in the middle of the lake wear lots of sunscreen and maybe even a hat.

And don’t forget the life jacket!

Pool Exercise

A pool can be a great way to keep cool while getting some exercise.

Being in the water can provide some resistance to your normal movement, which will give you a slightly tougher workout than normal.

Some water aerobics classes are held during the day at most gyms with a pool. The classes focus on aerobic endurance and resistance training, and sometimes come with music. If you don’t think you’re up for that level of exercise, even just walking around a pool in waist deep water can be beneficial.

In the past years, water aerobics have become an extremely popular form of exercise among all ages, but in particular to seniors.

Exercising in the water is ideal for those living with  arthritis and other forms of joint pain, as the buoyancy of the water puts less stress on your joints.

Additionally, water brings natural resistance, which eliminates the need for weights in strength training.

Water aerobics exercises improve your strength, flexibility, and balance with minimal stress on your body.

Great water aerobics exercises for seniors include:

1. Aqua jogging
2. Flutter kicking
3. Leg lifts
4. Arm curls
5. Standing water push-ups

Resistance band workouts

Resistance bands are larger rubber bands that add resistance to workouts with reduced stress on your body.

Resistance band workouts are user-friendly and accessible for beginners.

This form of exercise is growing more popular among seniors because of the relatively inexpensive up-front costs of materials, which makes resistance band workouts ideal for at-home exercise.

Additionally, these exercises are ideal for strengthening your core, which improves posture, mobility, and balance.

Resistance band workouts for seniors may include:

• Triceps press
• Lateral raise
• Bicep curl
• Band pull apart
• Leg press

Body weight workouts

Muscle loss can be debilitating for older adults. Seniors living with severe muscle loss can experience hormone problems, a decrease in the ability to metabolize protein, and other problems.

Body weight workouts are one of the best ways to counteract the effects of muscle atrophy in older adults.

One of the key benefits of body weight workouts is the affordability.

The materials required for body weight workouts are minimal.

Most body weight workouts simply require comfortable workout clothes and a mat or chair to reduce impact.

Some great body weight workouts done indoors or outdoors for seniors include:

• Stepup
• Bird dog
• Lying hip bridges
• Side lying circles

Dumbbell strength training

Strength training has been shown to alleviate the symptoms of diabetes, osteoporosis, back pain, and depression, while helping you manage your weight.

Strength training also contributes to a higher metabolism and enhanced glucose control.

Dumbbell exercises are some of the best ways for seniors to strength train, if they are performed appropriately.

Dumbbells allow seniors to isolate muscle groups to strengthen, while improving balance and flexibility.

Some ideal dumbbell workouts for seniors include:

• Tricep extension
• Bicep curl
• Overhead press
• Front raise

Suggested Exercises To Avoid

Some workouts are not ideal for seniors. Some popular workouts are more suited for younger adults looking to bulk up or shed weight in a hurry.

For older adults, inappropriate workouts may put an unhealthy strain on older adults with joint pain, atrophied muscles, posture problems or issues with balance.

The following exercises should probably be avoided if you’re over the age of 65:

• Bench press
• Leg press
• Abdominal crunches
• Upright row
• Deadlift
• High-intensity interval training
• Rock climbing
• Long-distance running
• Squats with dumbbells or weights

If you don’t already have a gym you go to, it may be a good idea to look for a senior friendly fitness center.

Caregivers at Assisting Hands® can assist you to safely exercise outside during the summer for your health and enjoyment.  Call us today to arrange care.  We’re here to support you!

Refer a friend who needs home care.