This summer, get fit and active with these easy-to-follow tips – and have fun in the process!
The summertime is an amazing time to create new goals and instill new routines in your life – or the life of the senior in your care. Gone are the blustery days of winter, the unpredictable weather patterns of early spring, and any excuses for not getting fit. It is summer, and that means it is the perfect time to create the healthiest body and mind possible. Follow the seven tips below to get fit and add life to your years:
Get checked out: Any fitness program should start with a quick trip to a healthcare professional to assess your current physical state. Beyond a normal checkup, this visit can gauge your ability to handle the stresses of dietary changes, new fitness routines, and other modifications to your summer wellness regimen.
Lift weights: We’re not suggesting that you slap on the iron weights and go for maximum weight on the bench press station – rather, support good muscle development and help to prevent bone density loss by completing moderate strengthening exercises several times per week. Bone density loss is a real concern for many seniors – especially considering that slips and falls are a leading cause of injury for those over 65. Broken bones may still occur, but by working to reduce the onset of bone density loss, you’ll minimize the dangers associated with falling.
Drink water: The heat of the summer demands a greater water intake than during other times of the year, and proper hydration is the foundation for good health and wellness. Current water intake guidelines suggest 13 cups of water per day for men, and 9 cups per day for women. This is the recommended amount as specified by the Mayo Clinic, an authority on good health.
Swim for endurance: Running may be great for cardiovascular endurance, but it is also hard on the joints, ligaments, and muscles of the body. Instead, cool off during the heat of the day and simultaneously complete a vigorous workout by swimming laps in the local pool. Some neighborhoods offer pools for this purpose, or you can investigate your local rec center or fitness club.
Turn fun into fitness: Find something that you like to do – dancing, Tai Chi, yoga, or virtually any other physical activity, and commit to doing it at least once per week. You’ll complete a workout as you scoot across the dance floor, hold poses during yoga, or slide gracefully through Tai Chi – and the social aspect is great for mental health and overall wellbeing.
Stretching for flexibility: Start each day (and end each one, for that matter) with a round of slow, controlled stretches that will loosen the muscles and enhance overall flexibility, strength, balance and endurance. Stretching should never be painful, so take it easy and stop immediately if you feel any pain.
Sleep: Regardless of the season, getting enough sleep must become a core component of your wellness routine. Getting fit this summer is made all the more likely if you commit to getting a good night’s sleep. If you’re adding a new workout routine this summer, adequate rest will help your body to recover effectively – preventing soreness and possible muscle damage.
This summer, treat yourself to better health and wellness by creating a safe, comfortable, and fun fitness plan that will improve your sense of wellbeing and overall health.