Smart Summer Health Tips for Seniors

Older couple enjoying a healthy summer activities in the park

Summer is a time to enjoy life — sunshine, family, friends, and yes, food. But for many, the season can also bring temptations that quietly steer us off track from our health and fitness goals. The good news? You don’t have to miss out on the fun to feel good in your body and maintain your strength, energy, and independence. You just need a few smart strategies.

Watch Out for These Summer Pitfalls

Summer tends to blur the lines between “weekend treat” and everyday eating. Here are a few common habits that sneak in this time of year:

Every night feels like a special occasion. BBQs, dinner with friends, family gatherings — suddenly it’s easy to overindulge, even when you’re not really hungry.
More wine, cocktails, and desserts. A cool drink or sweet treat feels like part of the celebration, but too much, too often, can leave you feeling sluggish.
Dinners on the go. You’re out and about more, which means grabbing something fast — and often less healthy — becomes the default.
Unfamiliar foods. Visiting friends or trying new places can lead to meals that don’t support your goals, especially if they’re high in sugar or low in protein.

Sound familiar? Don’t worry — you can enjoy the season and stay true to your health goals with just a few small shifts.

Simple Solutions to Keep You Strong and Balanced

1. Power Up with Protein Snacks

Carrying a protein-packed snack can save you from that sudden hunger that leads to poor choices. Think: a handful of almonds, a hard-boiled egg, a protein bar, or Greek yogurt. When your energy dips, these can help you stay satisfied until your next proper meal.

2. Limit Alcohol to 1–3 Drinks Per Week

If you enjoy a glass of wine, consider setting a weekly limit that helps you stay in control. One client of ours has what he calls “Martini Fridays” — just one drink, every Friday night. It gives him something to look forward to and makes it easier to stay accountable without feeling deprived.

3. Batch Cook Your Basics

On a cooler morning or quiet afternoon, cook up some simple, whole foods: grilled chicken, roasted vegetables, quinoa, or lentils. Store them in the fridge and mix and match through the week. It saves time and helps you avoid impulsive choices when you’re hungry or busy.

4. Stick to Your Strength Training

Commit to two strength training sessions per week. It doesn’t have to be complicated — bodyweight exercises, resistance bands, or light weights are all great options. Strength training helps preserve muscle, maintain balance, and prevent falls.

5. Move More, Every Day

Whether it’s a walk in the morning, laps around the mall, or extra steps around the house, daily movement matters. Walking improves circulation, mood, and even memory. Try setting a step goal or simply build more motion into your routine — park a little farther, take the stairs, or walk during phone calls.