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 all people over 65 get at least 30 minutes of
moderate-intensity physical activity on most or all days of the week. Regular exercise helps
to reduce health issues such as high blood pressure, heart disease, and type 2 diabetes. It
also helps to reduce anxiety and get a better night’s sleep. At Home Care Assistance, we
understand the benefits of staying active. However, we also know that exercising safely in
warmer weather is important. We have put together this blog on how to stay active safely in
warmer weather.

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 and 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 exercising. This also reduces the risk of sunburn as you avoid the part of the day when
the sun is at its hottest.

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. Appropriate footwear is also
important to protect against hot surfaces and any snakes that might be out and about.
Extra tip: If you are taking your dog for a walk, remember to protect their paws from hot
surfaces, too!

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. Instead of exercising outdoors, consider an indoor
alternative. A gym is a great option here, and many gyms offer classes for seniors.
Alternatively, you can even walk in your local indoor shopping center or set up a series of
activities at home – large cans of food can make great weights. Another option is swimming
so you can exercise and cool off at the right time. If you exercise outside on a sunny day, stay
in the shade as much as possible.

Stay Close to Home and Take a Buddy

You may also want to stay close to home. If your chosen activity is walking, choose a route
close to home. If the heat is too much, you can head home quickly. Walking with someone
and carrying your mobile phone can also be a good idea. If something goes wrong and you
are not feeling well, you can access help easily. If you receive support at home from a
specialised provider such as Home Care Assistance, you can exercise when your Care
Professional is on hand.

Allow Your Body to Acclimatise

If the weather warms up suddenly, give your body a chance to get used to the heat. You may
need to reduce the length and intensity of your exercise initially while you get used to the
heat. Rest days can also be important in hot weather when you feel drained from the heat,
even without exercising.

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.

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, 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.