Summer Is Calling: Get Outside and Get Moving!

After months of cold weather, summer finally gives us a chance to trade treadmills for trails, gym walls for sunshine, and indoor routines for outdoor adventures. Whether it's walking the neighborhood, playing pickleball, gardening, biking, swimming, or chasing kids around the backyard, summer naturally inspires us to move more. And that's great news for our bodies!

At Rehabon, we encourage people of all ages to take advantage of the season and enjoy the many benefits of outdoor activity. A little sunshine, fresh air, and movement can go a long way toward improving both physical and mental well-being.

Why Summer Activity Matters

Regular movement helps:

• Improve joint mobility

• Build strength and endurance

• Support balance and coordination

• Reduce stiffness and aches

• Boost mood and energy levels

  
  

Many people find it easier to stay active during the summer simply because being outside makes exercise feel less like a chore and more like fun.

Don't Let Excitement Lead to Overdoing It

One of the most common things we see every summer is people jumping back into activities too quickly.

Maybe you've signed up for a charity 5K, started playing tennis again, or decided to tackle every landscaping project on your list in one weekend. While enthusiasm is wonderful, your body may need time to adjust.

A few simple tips can help:

• Start Gradually

Increase activity levels slowly, especially if you've been less active during the winter months.

• Warm Up First

A five-minute walk and some gentle stretching can help prepare muscles and joints for activity.

• Listen to Your Body

Mild soreness can be normal, but pain is a signal that something may need attention.

• Mix Things Up

Walking, swimming, biking, and strength exercises all challenge the body in different ways and help prevent overuse injuries.

Summer Activities We Love

Not sure where to start? Here are some joint-friendly ways to stay active this season:

☀️ Morning walks

🚴 Bike rides with family and friends

🌻 Gardening and yard work

🏊 Swimming or water exercise

🎾 Pickleball and recreational sports

🐕 Evening walks with the dog

The best exercise is often the one you enjoy enough to keep doing.

A Quick Word About Hydration

While movement is the star of the show, don't forget the basics. Summer heat means your body works harder to stay cool, especially during outdoor activities.

Keep a water bottle nearby, take breaks when needed, and try to exercise during cooler parts of the day whenever possible.

• During exercise take water breaks every 15–20 minutes when exercising outdoors, especially during hot or humid conditions.

  
  

• After exercise replace fluids lost through sweat. If you've had an intense workout or spent a long time in the heat, consider beverages that contain electrolytes.

Good news! Hydration doesn't come only from your water bottle.

Many summer fruits and vegetables have high water content, including:

🍉 Watermelon🍓 Strawberries🥒 Cucumbers🍊 Oranges🍅 Tomatoes🥬 Lettuce

These foods can help support hydration while providing vitamins and nutrients that aid recovery and overall health.

Make This Your Most Active Summer Yet

Summer doesn't require a complicated fitness plan. Sometimes the biggest health benefits come from simply getting outside and moving consistently.

If pain, stiffness, balance concerns, or a recent injury are keeping you from enjoying your favorite activities, physical therapy can help. Contact us today to learn how we can help you move better, feel stronger, and make the most of the season.

So grab your walking shoes, enjoy the sunshine, and make this summer a season of movement!

Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.

Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.

• Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com  follow him on Facebook

  
  

• Aimee Cervantes, Rehab Tech at Rehabon Physical Therapy. Aimee is a PTA graduate and has experience at different settings of Physical Therapy. She is currently studying for her licensure exam! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!