Low-effort ways to stay active and healthy in this summer heat

As we grow older, staying active and fit becomes more and more paramount to maintaining our health. Exercise has been proven to confer a range of powerful health and mood benefits — from natural remedies to arthritis and other ailments to reducing the risk of falls.

However, exercising in the Australian summer can be challenging. Staying safe from the blazing sun and hydrated in this sweltering heat is made more complicated if you’re panting and heaving from a good run. More often than not, we may be tempted to simply stay in and blast the AC.

Fortunately, we’ve compiled a few ways for you to continue staying active while maintaining a degree of comfort and safety from the Australian summer.

Water aerobics and swimming

Water-based exercises are one of the best ways to stay active while keeping cool. Water aerobics routines provide a full-body workout that improves cardiovascular health, strength and flexibility without putting stress on the joints. Swimming laps at a gentle pace is another excellent option, allowing for both relaxation and fitness benefits.

For those near the coasts, a morning or evening dip in the ocean can be refreshing and invigorating.

Morning and evening walks

Walking remains one of the simplest and most effective ways to stay active, and during summer, timing is everything.

Avoid the midday heat by taking a stroll early in the morning or later in the evening when temperatures are lower. Choose shaded trails, parks, or beaches for a more enjoyable experience. Walking with a friend or a group can also add a social element, making exercise more fun and motivating.

Tai Chi and yoga in the shade

Tai Chi and yoga are excellent low-impact exercises that promote balance, flexibility and relaxation. Practicing these activities in a shaded outdoor area, such as a park or backyard, allows you to connect with nature while avoiding excessive heat.

Many community centres and local groups offer free or low-cost classes, making it easy to get started. Gentle stretching and mindful breathing also contribute to overall well-being and stress relief.

Cycling on shaded paths

Cycling is a great way to get moving without placing too much stress on the joints. Opt for bike paths that run through shaded areas or along coastal routes with a cool breeze. Riding in the early morning or late afternoon helps avoid the peak heat of the day. Electric bikes are another option for those who want to enjoy cycling with less physical exertion.

Chair exercises and light resistance training

For those who prefer to stay indoors, chair exercises provide a safe and effective way to stay active. Simple seated movements such as leg lifts, arm curls, and gentle stretches help maintain strength and mobility. Light resistance bands can also be used for muscle conditioning without the need for heavy weights.

Many online videos and classes cater to seniors, offering guided workouts suited to all fitness levels.

Dancing for fitness (and fun!)

Dancing is not only a fun way to move but also a great cardiovascular workout that improves coordination and balance. Whether it’s a casual dance session at home, a community dance class, or even gentle ballroom dancing, moving to music can keep the body agile while making for a good time. Plus, you’ll be able to bust out some moves at your next social function to impress everyone!

For those who prefer a structured routine, line dancing or gentle Zumba classes can be enjoyable and social options.

Gardening with care

Gardening can be both a relaxing and physically engaging activity. Tasks such as watering, planting and light weeding provide allow you to enjoy the fresh air while keeping movements gentle.

To avoid excessive heat, garden in the early morning or evening, wear a wide-brimmed hat and stay hydrated. Raised garden beds or container gardening can also reduce the need for bending and kneeling, making it easier on the joints.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.