No one would blame you if you decided to stop exercising this summer. Between the heat and humidity, and the rain, drought, and fires, it’s not very appealing to be outside much of the time. And you’re likely bored with whatever indoor exercises kept you going during COVID. But exercise and aging experts alike will implore you: Don’t hang up the towel! Exercise is just too important for both your body and brain to cast it aside, even if the conditions are not ideal. There’s even a chart from the National Institute on Aging that counters any excuses you can think of for not exercising! The key is to figure out what you enjoy doing, and how you can do it smartly and safely so that your body keeps moving as much as possible.

And new research is constantly arising to support the value of exercise for aging brains and bodies. Just recently, for example, a study published in the Journal of Applied Physiology provided more evidence of the value of regular moderate-to-vigorous aerobic exercise in order to improve your memory and sharpen your mental skills. Especially for people with mild cognitive impairment, this study suggests that cardiorespiratory fitness and improved cerebral blood flow from aerobic exercise could make a critical difference in supporting your memory function. So get on that exercise bike and read more here. 

But as an older adult, how do you develop the motivation and keep up the stamina to exercise, given your usual aches and pains and perhaps somewhat sedentary lifestyle? AARP recently interviewed 4 Fitness Influencers (all over the age of 50) to find out how they started their exercise journey and how they sustain their motivation through thick and thin. Their advice? They all recommend you start slow and steady- even 10 minutes a day- to establish a routine and develop a commitment. They also recommend that you listen to your body so as not to push yourself too quickly or haphazardly, as you want to avoid injury and build endurance. As for motivation? Mixing up your exercise focus each day, hiring a personal trainer when you get bored, or making sure your music playlist is at hand were all suggested. And as for music, there’s solid evidence that listening to music will aid your athletic performance.

These summer months are likely the toughest ones to sustain an exercise routine, especially outside. Particularly with the heat, young and old alike need to heed expert warnings about how to carefully exert yourself in hot weather. Advice ranges from how to eat (limit your intake before you set out) to how to dress (clothes that wick away sweat rather than keep you wet and clammy), to keeping yourself hydrated, before, during, and after an outdoor session. Of course, in this weather, there’s likely no better aerobic exercise, no matter your age (and especially for older adults), than heading to a pool. Whether you’re in search of aerobic exercise, calorie-burning, or improved mood or mental health, according to Dr. Mark Lieber writing for CNN, nothing beats a swim. And for you non-swimmers? Put on your swimsuit and check out the profile of 72-year-old Vijaya Srivastava, who took to the water for the first time at age 68 and is now an avid swimmer. Her advice? “Don’t give yourself an option to give up.” One other piece of advice? She grabbed her neighbor to be her “partner in crime” for this swimming escapade. Experts do suggest that maintaining social connections while exercising may be a great way to improve your self-confidence and lift your mood.

One last idea for motivation? Instead of viewing exercise as punishment for that piece of cake you ate last night or as drudgery that you have to drag yourself through, place it in the positive mindset of “a celebration of what your body can (still) do.” As writer Lindsay Holmes recommends, think of your workout as a gift you’re giving yourself: “You’re reducing your risk of disease…strengthening your body and your heart. You’re de-stressing yourself and making yourself better.” After the year and a half we’ve all just been through, that’s definitely something to celebrate.