The heat in summer is particularly stressful for older people. Fear of heatstroke, sunstroke and circulatory problems mean that exercise is often avoided, but this is particularly important for the older generation, as they lose muscle mass very quickly. With the following tips and tricks, you no longer have to do without sufficient exercise even in high temperatures and can continue to look after your health for more vitality and freedom in old age.
The perfect equipment for seniors in summer
Being well prepared for exercise at the height of summer is essential. When choosing your clothes, make sure that the air can circulate well - tops and trousers should not be too tight to prevent excessive sweating. Clothing made of cotton, linen, jersey or silk is particularly suitable. Also wear a cap or hat to minimize the risk of sunstroke.
To protect your skin from sunburn and damage caused by UV radiation, you should also remember to use sun cream. It can also be helpful to take a look at the UV index. This indicates the level of exposure to ultraviolet radiation on a scale from 1 to 11+. It is advisable to apply sunscreen from a UV index of three. In order to maintain this protection, you should reapply sunscreen every 2 hours - even a high sun protection factor only protects the skin reliably for a certain period of time.
Routine for exercise at high temperatures
To avoid dehydration and overheating, it is important to adapt your routine to summer conditions. Take advantage of the longer daylight hours and exercise at dawn or dusk to avoid the intense midday sun.
Good to know - on hot days, the maximum temperature is reached at around 5 pm. Listen to your body, exercise at a moderate pace and take time to rest and recover, especially if dizziness and cramps become noticeable.
Drink enough during everyday exercise
During summer sports, it is crucial to drink plenty of water. This can help to regulate your body temperature. As you get older, your thirst decreases, so you should drink even if you don't feel thirsty yet.
On hot summer days, you should drink around 2 liters of water on a daily basis, and more on active days. To prevent the salt content in your body from fluctuating, it is also advisable to drink mineral water. Of course, you can also drink cold fruit tea, homemade spritzers or fruit and vegetables such as watermelon or cucumber. Read more about sufficient fluid intake here!
Senior citizens particularly affected: Obesity in old age
In Germany, around 73% of men and 59.9% of women aged 65-74 are overweight, often due to a reduction in muscle mass, which is accompanied by a reduction in basal metabolic rate. Being overweight can have serious consequences for your health, increasing blood pressure, the risk of diabetes and a fatty liver. To counteract this, you should not do without sufficient exercise in everyday life, even in summer. With the appropriate precautions, nothing stands in the way of your weight loss journey, even in summer.
The best summer sports for seniors
(Nordic) walking - Train your endurance and legs with walking, and use poles to strengthen your core and arms. You will also improve your balance and coordination.
Swimming - especially in summer, swimming is a refreshing sport that is easy on the joints and exercises the legs, arms, stomach and shoulders. Swimming also burns a lot of calories, which is helpful for losing weight.
Water gymnastics - if you prefer to exercise in a group, you should try water gymnastics. Exercising in water is very easy on the joints and strengthens the cardiovascular system.
Gardening - gardening also improves your physical fitness in old age. You also promote general mobility by looking after your garden. It's a simple way to incorporate more exercise into your everyday life.
Yoga - especially Sukshma Yoga (gentle yoga) is particularly suitable for seniors who want to keep fit with yoga.
Squat gymnastics - if you are severely restricted in your mobility, squat gymnastics is a very good way to optimize your mobility and train your muscles.
All tips and tricks for senior citizens in summer at a glance
- Make sure that your clothing is not too tight to aid air circulation.
- Wear clothing made of light fabrics such as cotton, linen, jersey or silk.
- Drink enough water.
- Take breaks.
- Try out different sports to find out which activity suits you best in summer.
- Adapt your routine to the external conditions.
- Take care of your health.
