Life tends to slow down in winter, and many of us find ourselves waiting for the warmth of summer to return. For older adults, summer brings more than just sunshine—it offers more chances to stay active and engage in activities they truly enjoy.
While sunlight can boost mood and provide much-needed vitamin D, summer also comes with certain health risks that seniors need to be mindful of.
In this article, we will discuss how to stay active while prioritizing your health and safety. Let’s soak in all the fun we can before winter returns. Shall we?
The Benefits of Summer Activity for Seniors:
1. Improves Physical Health:
By staying active, you can improve your mobility, muscle strength, and heart health. Multiple outdoor activities can offer these benefits. Moreover, physical exercises like walking, light resistance training, and swimming can be considered.
Here is a look at how these activities help:
Heart Health: When your body keeps in motion, your heart has to make less effort to pump blood. It reduces blood pressure and strain on the heart. Regular exercise also improves the heart muscle, which improves heart functioning in the long run. Seniors must engage in regular physical exercise. If health is a concern, consult a doctor for a more suitable option.
Muscle Strength: Muscle strength tends to decline with age, but keeping your body active signals the body to maintain and even increase muscle strength. Not only this, it reduces the risk of falls, improves balance and coordination.
Mobility: One reason for restricted mobility in old age is less synovial fluid that lubricates the joints. Regular movement keeps the fluid circulating, hence your joints feel flexible and less stiff.
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If you suffer from limited mobility, try these:
- Chair exercises such as seated marching, chair squats, chair yoga
- Water aerobics
- Gentle strength training with resistance bands
Vitamin D: The body’s ability to produce enough vitamin D declines with age. So, you need to get enough exposure to sunlight. This helps your body build more muscle strength, better balance, a stronger immune system, and improved bone density.
2. Mental and Emotional Wellbeing:
Apart from the physical benefits of staying active in summer, let’s have a look at how it supports mental wellbeing.
Activities or exercises become the mediator between connecting seniors with people of their age. It offers social connection that you may need as much as those physical activities. Moreover, exercise releases endorphins, which are natural mood boosters and reduce your feelings of isolation, loneliness.
Common Summer Hazards for Older Adults:
- Heat-Related Illnesses:
As we age, the body becomes less efficient at managing heat. Seniors are more prone to dehydration, heat exhaustion, and heatstroke. These conditions can appear quickly and become serious if not treated.
Symptoms to watch for include dizziness, nausea, fatigue, and confusion. Staying cool and hydrated is critical.
- Sun Exposure Risks:
Older skin is thinner and more sensitive to sun damage. Prolonged exposure without protection can increase the risk of sunburn and skin cancer. A good broad-spectrum sunscreen, protective clothing, and hats are important for outdoor activities.
- Overexertion and Falls:
Summer often invites activity, but enthusiasm should be balanced with caution. Uneven ground, high humidity, and fatigue can lead to falls. Overdoing it in the heat may also trigger heart or breathing problems.
Safe Ways to Stay Active During Summer:
- Choose the Right Time of Day:
Morning and evening hours are cooler and safer for outdoor exercise. Morning exercise offers numerous benefits, among other things. It enhances focus, improves sleep. But you can always work around to find what works best for you. Just be mindful of peak sun exposure from 11 AM to 3 PM, as it helps reduce the risk of heat-related issues.
- Stay Hydrated and Wear Comfortable Clothing:
You should stay hydrated throughout the day. Have a glass of water, even if you don’t feel thirsty. After your workout, wait a little before drinking water, as it may affect the body’s natural cooling process.
You should also wear light-colored, breathable clothes and comfortable shoes to stay relaxed and avoid slipping.
- Start Slow:
Before you start anything new, start small and then slowly build the habit. In this case, start with low-intensity exercises and then increase frequency and duration over time.
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Their plan is quite flexible—from a few hours to live-in, we can come up with a care plan that suits your needs and budget.
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Conclusion:
Summer can be a wonderful time for seniors to reconnect with nature, enjoy outdoor activities, and boost their physical and emotional well-being. But with the warmer weather also come unique health risks that deserve attention. You can still enjoy summer by taking appropriate measures for it.
FAQ’s
1. What is Canada’s Physical Activity Guide for Older Adults?
Canada’s Physical Activity Guide for Older Adults recommends at least 150 minutes of moderate-to-vigorous aerobic physical activity per week for individuals aged 65 and older. Activities should be spread over the week in sessions of 10 minutes or more. It also advises incorporating muscle and bone-strengthening exercises at least twice a week and balance activities to help prevent falls. The guide emphasizes choosing enjoyable, age-appropriate exercises and staying safe, particularly in extreme weather like summer heat.
2. What is the best exercise for seniors in the summer?
Low-impact activities such as walking in the early morning, water aerobics, swimming, and indoor yoga or stretching are excellent. These minimize the risk of overheating while keeping the body active and flexible.
3. How can seniors prevent dehydration in hot weather?
Seniors should drink water regularly throughout the day, even if they don’t feel thirsty. Eating water-rich foods like cucumbers, berries, and melons also helps. Avoiding alcohol and caffeine can prevent further dehydration.
4. When should seniors avoid being outdoors in summer?
It’s best to avoid outdoor activities during peak heat hours—typically between 11 AM and 3 PM. If outdoors, seniors should stay in shaded areas, wear sun protection, and keep sessions short.
5. What safety precautions should older adults take before exercising in summer?
Before starting any summer exercise, seniors should check the weather forecast, wear light and breathable clothing, apply sunscreen, carry water, and inform someone of their activity plan. A quick health check with a doctor is also wise if they have any chronic conditions.
