Beat the Outdoor Heat: Seven Indoor Exercises You Can Do When It's Too Hot Outside

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Silver&Fit® Reminds Older Adults to Exercise Safely This Summer

SAN DIEGO, July 11, 2013 (GLOBE NEWSWIRE) -- Heat-related deaths occur more frequently among adults aged 65 and older, according to the Centers for Disease Control and Prevention. So what can older adults do when they want to continue exercising on hot summer days? Head indoors!

There are plenty of indoor exercise options. Here are some ideas from the Silver&Fit Exercise and Healthy Aging program:

  1. Walk at an indoor mall. Get a cool workout while browsing the shop windows. Ask a workout buddy to join you. Socializing while exercising makes it more fun!
  2. Take a class at your gym. Today many gyms offer no cost or low cost memberships if you're eligible for exercise programs like Silver&Fit. The Silver&Fit program even offers special exercise classes that are tailored to older adults.
  3. Use a treadmill. Treadmills let you choose your pace and incline, so you can decide how challenging to make the workout.
  4. Try an exercise video that you can view at home. You can buy or rent many different kinds of exercise videos. Many libraries even offer rentals for free when you check them out with your library card.
  5. Dance to music in your living room. Make a list of your favorite songs, and dance away!
  6. Walk up and down your stairs to music. The music will help energize you and make it more fun.
  7. Swim at a fitness or recreation center. Swimming can be an effective, low-impact exercise, and is a great alternative when it's hot outside!

"Exercising outdoors during the summer months can make you susceptible to heat-related illnesses, such as dehydration, heat exhaustion and heat stroke," said Jaynie Bjornaraa, PhD, MPH, PT, vice president of physical therapy services for American Specialty Health, which provides the Silver&Fit program. "This is especially true as you age. But, you can avoid heat-related illnesses by exercising in cool, indoor areas or exercising in the early morning or evening when it's not so hot."

If you do become too warm when you're exercising, pay particular attention to these warning signs that you are overheated:

Symptoms of Heat Stroke (This is a medical emergency. Call 911 and move the person to a cooler spot. Cool the body with wet towels. Do not give fluids.)

  • High body temperature (above 103°F)*
  • Hot, red, dry or moist skin
  • Rapid and strong pulse
  • Possible unconsciousness

Symptoms of Heat Exhaustion (Move the person to a cooler location, lie the person down and apply cool, wet towels to the body. Give water. Seek medical attention if vomiting occurs.)

  • Heavy sweating
  • Weakness
  • Cold, pale, and clammy skin
  • Fast, weak pulse
  • Nausea or vomiting
  • Fainting

Check out more helpful tips on how to stay healthy in the heat on Silver&Fit's Facebook page.

About the Silver&Fit Exercise and Healthy Aging Program

The Silver&Fit program is an exercise and healthy aging program providing unique, evidence-based fitness and health education activities for Medicare beneficiaries and group retirees. As part of the Silver&Fit program, members have access to: no-cost or low-cost memberships at a participating, contracted fitness club or exercise center, or to the Silver&Fit Home Fitness Program for those unable to participate at a fitness facility or who prefer to work out at home;, a website with a variety of health tools and resources specifically designed for older adults; The Silver Slate® quarterly newsletter; and a toll-free customer service hotline. Follow Silver&Fit on Twitter @SilverandFit, Instagram @SilverandFit, YouTube at, and Facebook at

The Silver&Fit program is a product of American Specialty Health Fitness, Inc., a subsidiary of American Specialty Health Incorporated (ASH).

About American Specialty Health

American Specialty Health Incorporated (ASH) is a national health services organization that provides fitness and exercise programs, population health solutions and specialty health care programs for health plans, insurance carriers, employer groups and trust funds. Headquartered in San Diego, CA, with offices in Dallas, TX, Indianapolis, IN, and Columbia, SC, ASH has more than 1,000 employees and administers services for more than 37 million members nationwide. Additional products offered through ASH and its subsidiaries include Healthyroads®, FitnessCoach™, Active&Fit®, ExerciseRewardsTM and others. For more information about ASH, visit or call 800-848-3555. Follow us on LinkedIn or Twitter at @ASHCompanies.

CONTACT: Lisa Freeman 800-848-3555, ext. 3722 Direct: 310-390-3070

Source:American Specialty Health