Summer is here! The sun is shining and the days are longer. But the heat can be a challenge if you’re trying to stay active and get outdoors. Luckily, there are lots of ways to move your body, even when temperatures are soaring. We’ve got plenty of helpful senior fitness tips that will keep you healthy and active all summer long.

Tip 1: Hydration is key

Staying hydrated means drinking enough water, even though you might not always feel thirsty. This is especially important when you're trying to stay active. When you move around, your body loses water through sweat. If you don’t replace that water, you may become tired, dizzy, or even sick. Staying hydrated also keeps your muscles working well, helps you think clearly, and prevents overheating.¹

If you need some help getting a full 8 glasses per day, here are some suggestions:

• Drink water steadily, all day long—not just when you get thirsty.
• Carry a water bottle wherever you go.
• Set reminders on your phone to drink water.
• Eat foods that have lots of water, like watermelon, cucumbers, and berries.
• Avoid sugary drinks like soda, which can dry you out.

Tip 2: Timing is everything

The hottest part of the day can be dangerous, especially for seniors. If you’re exercising outdoors, plan to do so when it’s cooler to stay safe and make your workout more enjoyable. Think of it this way: exercising when it’s cooler means you can focus on your fitness, not just on trying to stay cool!

Check the weather before going outside and try to schedule outside activities for early in the morning or late in the evening. This is when temperatures are lower, and the sun’s rays are less intense. If possible, avoid being outside between 10 a.m. and 4 p.m., when it’s usually the hottest.²

Tip 3: Dress for success (and comfort)

Choosing the right clothes can make a big difference in how comfortable and safe you feel while exercising, especially for older adults. You want clothes that allow you to move freely and comfortably, without restricting your range of motion. Stick with loose-fitting garments that don’t cling to your body, giving you better airflow and keeping you cool. Breathable fabrics like cotton, linen, or moisture-wicking materials are ideal, as they help keep you cool and dry by drawing sweat away from the skin.

Beyond comfort, consider safety. Well-fitting shoes with good support are essential to prevent slips and falls, especially when walking or jogging. If you’re exercising outdoors, a wide-brimmed hat is a must to shield your face and neck from the sun. And don’t forget the sunscreen!

Tip 4: Choose the right activities

To stay active all summer long, choose a summer exercise that’s easy on your body and won’t overheat you. Here are some ideas:

• Walking: Going for a walk is a great way to stay active. Start with short walks and add a little distance each time. If possible, walk in the shade, inside a mall, or on a track at an indoor gym.
• Swimming: Swimming is great exercise that’s easy on your joints and also helps you stay cool. Water aerobics are a great choice, too.
• Chair exercises: Chair exercises can help you get stronger and more flexible, especially if you’ve been having difficulty getting around. Some examples are leg extensions, arm raises, and marching in place while sitting. You can find videos online that demonstrate each exercise.
• Yoga and tai chi: These gentle exercises can help with balance, flexibility, and strength. They can also help you relax and feel less stressed.

These activities will improve your strength, balance, and endurance, all of which will help you have an active and fun summer. Always talk to your physician before starting a new exercise routine.

Tip 5: Listen to your body

This is one of the most important tips for a person starting a new fitness routine—no matter your age! Pay attention to how you’re feeling and take a break when you start to feel tired or weak. Keep these tips in mind:

• Take breaks in the shade or air conditioning.
• Never push yourself too hard.
• Stop exercising if you feel dizzy, lightheaded, sick to your stomach, or weak.
• Know your limits and don’t try to do too much.

Tip 6: Buddy up

If you’re starting a new exercise routine, finding a workout partner is the best way to keep it fun and stay motivated. Exercising with a friend won’t just keep you accountable when it comes to your fitness goals—it’s also safer.

Here are some exercises that are great solo, but even better with a friend:

• Walking or hiking: Explore local parks, trails, or even your own neighborhood together. Chatting while you walk makes the time fly by.
• Dance classes: Sign up for a dance class together, whether it’s ballroom, line dancing, or even a gentle Zumba class. Dancing is a fun way to improve coordination, balance, and cardiovascular health.
• Gardening: While it’s not a traditional workout, working in the garden is a great way to stay active and enjoy the outdoors. Work together with a friend to plant vegetables, herbs, or flowers, and then enjoy the fruits (and vegetables!) of your labor.
• Bike riding: If you’re both comfortable on bikes, take leisurely bike rides on paved paths or bike trails. Enjoy the scenery and fresh air while getting a great workout.

Tip 7: Consider indoor alternatives

Summer days can get hot, but don’t get discouraged when you have to stay indoors. There are plenty of ways to stay active while avoiding the great outdoors.

The next time it’s too hot to exercise outside, try one of these suggestions:

• Walk inside at a mall.
• Join a senior center for indoor activities.
• Use a treadmill or stationary bike.
• Find an indoor pool that offers aerobics classes.
• Dance to music.
• Do chores around the house.

Tip 8: Safety precautions

Remember that your safety and well-being are the most important things when setting fitness goals. To start off, talk to your physician about your goals and how you’d like to achieve them. Your physician can tell you which exercises are safest based on your health history and current medications.

Keep in mind that some medicines make you more sensitive to the heat.³ If you plan on exercising outdoors frequently, talk to your physician or pharmacist to see if any of your prescriptions will affect how your body handles heat.

Finally, always be prepared in case something goes wrong. Here are some simple yet important safety tips for when you’re exercising away from home:

• Carry a cell phone with you at all times.
• Tell someone where you’re going and when you’ll be back.
• Think about wearing a medical alert bracelet, if you don’t have one already.
• Know where the nearest cooling center is—anywhere that’s shaded or air conditioned with a fresh supply of drinking water.

Staying active in the summer is important for your health and happiness. Remember to drink plenty of water, exercise safely, and listen to your body. By following these tips, you can enjoy a healthy and active summer!

Disclaimer:

Current content on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

Sources

• “10 Reasons Why Hydration is Important,” National Council on Aging, last accessed April 17, 2025, https://www.ncoa.org/article/10-reasons-why-hydration-is-important.
• Sakeena Raza, MD, “How Seniors Can Stay Safe in Summer,” Brown University Health, last accessed April 17, 2025, https://www.brownhealth.org/be-well/how-seniors-can-stay-safe-summer.
• “Heat and Medications—Guidance for Clinicians,” Centers for Disease Control and Prevention, last accessed April 17, 2025, https://www.cdc.gov/heat-health/hcp/clinical-guidance/heat-and-medications-guidance-for-clinicians.html