How to Stay Active Safely in Warmer Weather

Staying active is crucial to staying healthy. However, nearly nine out of ten seniors do not get enough exercise. It is recommended that adults aged 65 and over engage in at least 30 minutes of moderate-intensity physical activity on most or all days of the week. Regular exercise helps reduce the risk of health issues such as high blood pressure, heart disease, and type 2 diabetes. It also promotes better sleep and lowers anxiety levels. At Home Care Assistance South East Melbourne, we understand the importance of staying active and the benefits it brings. We also recognize the need to exercise safely in warmer weather. Here’s our guide to help you how to stay active safely in warmer weather while protecting your health during the hotter months.

While exercise is good, there are some risks to exercising in warmer weather, especially for older people who may not regulate their body temperature efficiently. These risks include dehydration, heat exhaustion and other heat-related illnesses. Overheating can then exacerbate underlying health conditions such as heart disease, kidney disease, and diabetes. Therefore, it is essential to take care when exercising in warmer weather.

Choose a Cooler Time of Day

Exercising in the early morning or late in the day when it is cooler is a good approach to exercising in warmer weather. The cooler it is outside, the less likely a person is to get too hot whilst exercising. Exercising during these times also reduces exposure to harmful UV Rays, which has the added benefit of lowering the risk of sunburn.

Wear Appropriate Clothing

Light-weight, breathable fabrics are best for exercising in warmer weather. It is also essential to wear a hat and sunscreen when exercising. Choose appropriate footwear to safeguard against hot surfaces or potential hazards, such as snakes.

Extra tip: If you are taking your dog for a walk, remember to check the pavement temperature by placing the back of your hand on the pavement for 7 seconds. If it’s uncomfortable for you, it’s too hot for their paws.

Stay Hydrated

While it is generally important to stay hydrated, this is particularly relevant when exercising in hot weather. Make sure you have plenty of water to drink before, during, and after your exercise. Avoid drinks that can cause dehydration, such as caffeine and alcohol.

If you have been sweating a lot, you may also want to consider having some electrolyte drinks on hand. Look for sugar-free versions if you are trying to minimise your sugar consumption.

Select Suitable Activities

You may need to modify your activity during hot weather, particularly heat waves, where it does not cool down much at night.

For example:

1. Swap outdoor activities for indoor options such as going to the gym, noting that many gyms offer classes for seniors. Alternatively, you could even walk around a local air-conditioned shopping centre.
2. Set up a simple home workout using items like canned food or filled water bottles as weights.
3. Try swimming, it’s a fantastic way to exercise and cool off at the same time.

Remember, If you do exercise outdoors on a sunny day, stay in the shade as much as possible.

Stay Close to Home and Take a Buddy

You may want to stay close to home, by choosing exercise routes near home so you can return quickly if the heat becomes too much. Walking or exercising with someone and carrying your mobile phone is also a good idea to ensure aid is readily available if needed. If you receive support at home from a specialised provider such as Home Care Assistance South East Melbourne, you can exercise when your Care Professional is on hand.

Allow Your Body to Acclimatise

When temperatures rise suddenly, give your body time to adjust. Start with shorter, less intense workouts and gradually build up as you acclimatise. Rest days are also important if the heat leaves you feeling fatigued, even without exercising. Listen to your body and take breaks as needed.  

Take Care After Exercising

When you have finished exercising, make sure you drink plenty of water, have some food to refuel, have a shower (aim for cool but not cold), and put on dry clothes. Staying in hot and sweaty clothes after you exercise can cause skin irritations, so it is best avoided.

Seek Medical Care if Needed

Heat-related illness can be dangerous, especially in older people. If you feel unwell after exercising in warmer weather, seek urgent medical care. Do not hesitate to call a friend or family member or an ambulance for assistance.

Exercising in warm weather does come with some challenges, and it is important to do it safely. However, if you follow these tips, you can exercise safely and still reap the benefits. Support at home from a specialist provider, such as Home Care Assistance South East Melbourne, can bring enormous benefits and comfort to your quality of life while living independently. Home Care Assistance has viable solutions for supporting independent living. For more information, get in touch with Home Care Assistance South East Melbourne today.