Summer brings longer days, warmer weather, and more opportunities to get outside and move. But if you’re in your 70s or 80s, staying active during the summer months also means being mindful of your body, your energy, and your environment.
Whether you’re already active or just starting your wellness journey, this guide will walk you through smart, simple tips to help you stay moving, connected, and strong all summer long.
Let’s make this season one to remember — filled with walks in the sunshine, fresh air, safe exercise, and a sense of freedom that only summer can bring.
Why Staying Active in Summer Matters
Movement is essential at any age, but especially as we get older. In your 70s and 80s, staying active supports:
- Balance and coordination (which reduces fall risk)
- Joint flexibility and comfort
- Mental clarity and emotional well-being
- Circulation, digestion, and overall vitality
- A strong immune system and better sleep
And summer is the perfect time to recommit to those goals — with beautiful weather and longer daylight hours inviting you outside.
1. Time It Right: Morning or Evening Movement
Beat the heat by moving during cooler parts of the day. Aim for early morning (before 10 a.m.) or early evening (after 6 p.m.), when the sun is lower and temperatures are more comfortable.
Whether it’s a short walk, a stretch in the garden, or some chair exercises on the porch, these windows are ideal for safer, more pleasant movement.
💡 Tip: Use a weather app to check the heat index before going out. If it’s over 90°F, stay indoors or opt for very light activity.
2. Stay Hydrated — Even When You Don’t Feel Thirsty
As we age, our sense of thirst can decline — making dehydration more common. Drink water regularly, even if you don’t feel thirsty.
- Aim for 6–8 glasses of water a day.
- If you’re sweating more, increase that amount.
- Infuse your water with lemon, cucumber, or berries for flavor.
- Carry a water bottle with you to encourage sipping.
Dehydration can lead to dizziness, fatigue, and confusion — all of which increase fall risk and reduce your motivation to move.
3. Dress for Movement and Comfort
Loose-fitting, breathable clothing made of cotton or moisture-wicking fabric helps your body regulate temperature.
- Wear a wide-brimmed hat to protect your face.
- Use sunscreen daily — especially on arms, legs, neck, and face.
- Choose supportive footwear to reduce joint strain and avoid tripping.
A proper outfit can make you feel more confident and ready for activity — even just around the block.
4. Walk, Don’t Rush: Gentle Cardio Wins
Walking is one of the best forms of exercise for older adults. It improves cardiovascular health, strengthens bones, boosts mood, and supports balance.
Aim for 20–30 minutes a day, even if it’s broken into short walks. Use a walking aid or companion if needed. The key is consistency — not speed or distance.
Not sure where to walk?
- A local park
- Around your garden or backyard
- Indoor malls (on hot days)
- Safe, shaded sidewalks or trails
Bonus: Walking with a friend adds social connection — another vital part of longevity.
5. Try Water-Based Activities
Swimming, water aerobics, or simply moving in a pool is fantastic for joints and easy on the body. The resistance of the water helps strengthen muscles while reducing stress on knees, hips, and spine.
Benefits include:
- Less impact on joints
- Cool temperature control
- Improved range of motion
- Gentle full-body conditioning
Check if your local community center or gym offers senior swim hours or aqua fitness classes.
6. Don’t Underestimate Chair or Band Exercises
You don’t have to be on your feet to get a great workout.
- Resistance bands can be used while sitting to strengthen arms, shoulders, and legs.
- Chair yoga supports flexibility, balance, and calmness.
- Seated marches or toe taps help with circulation and coordination.
These routines are perfect for hot days, rainy mornings, or when you want to stay in the shade.
Want a quick at-home circuit?
- Seated bicep curls with resistance band – 10 reps
- Seated knee lifts – 10 reps per leg
- Arm circles – 15 seconds forward, 15 seconds back
- Gentle twist stretch – 5 breaths each side
Do it once a day and you’ll feel the difference.
7. Listen to Your Body and Rest When Needed
Activity doesn’t have to mean intensity. Your body’s energy levels may vary — and that’s okay. Summer’s slower rhythm can still include movement.
- If you feel dizzy, tired, or overheated, take a break.
- Rest in a shaded or cool indoor space.
- Don’t push through fatigue.
Staying active also means honoring rest — it’s all part of long-term well-being.
8. Embrace Gardening and Light Yard Work
Gardening is a gentle, therapeutic way to stay active. Digging, planting, watering, and weeding all support mobility, dexterity, and core strength.
- Use raised beds or tools with long handles to avoid bending too much.
- Wear gloves and knee pads for comfort and safety.
- Alternate tasks to avoid overuse injuries.
Plus, being surrounded by plants and sunlight has proven mental health benefits — and growing your own tomatoes or herbs adds joy to your meals!
9. Stay Social — It Helps You Move More
Isolation is common as we age, but it’s also one of the biggest threats to health.
Make movement social this summer:
- Join a walking group
- Attend a local senior class or workshop
- Invite a friend for a stretch or stroll
- Visit a community center or take part in local outdoor events
Being active together adds accountability — and lifts your mood.
10. Use Tools That Help You Feel Supported
Consider gentle add-ons like:
- Red light therapy for joint recovery or inflammation
- Massage therapy to reduce tension and support circulation
- Dry needling for mobility and muscle health
- Balance aids, compression sleeves, or walking sticks
At Highland Physical Therapy, we offer these services and more — all tailored to your comfort, mobility level, and personal goals. These tools make movement easier and recovery quicker, so you can keep doing what you love.
When to Seek Help
If you experience:
- Frequent fatigue
- Sharp or new joint discomfort
- Difficulty walking
- Balance issues
- Shortness of breath with light activity
…that’s your cue to get support. You don’t have to push through or ignore these signs.
At Highland Physical Therapy, we offer a FREE Discovery Visit so you can talk with a specialist about what’s holding you back and what options are right for you.
Conclusion
Being in your 70s or 80s doesn’t mean giving up movement — it means learning how to move smarter and stay confident in your body.
Summer is your opportunity to enjoy the outdoors, keep your joints happy, and stay connected to what matters most — whether that’s your garden, your grandkids, or simply the joy of walking independently.
Start with small daily wins. A walk. A stretch. A glass of water. A chat with a friend.
These are the building blocks of longevity — and they add up faster than you think.
Looking for Guidance?
If you’d like a helping hand or need a safe place to begin, we’re here for you. At Highland Physical Therapy, we offer Free Discovery Visits so you can get clarity and confidence about your next steps—without pressure or commitment.
📍 Visit us at 1951 Bench Road Suite E, Pocatello, ID
📞 Call: (208) 237-2080
Your best years are still ahead—let’s make them active and strong.
More Free Resources:
Enjoy Gardening While Protecting Your Back – Highland Physical Therapy
Upper Back Pain Relief at Home: Simple Exercises for Quick Comfort – Highland Physical Therapy
Find Relief With Our Lower Back Pain Self Care Tips – Highland Physical Therapy
