Summer Fitness Tips: Move More, Hurt Less

Summer is one of the best times of the year to get moving—longer days, warmer weather, and plenty of opportunities to get outside. Whether you're hitting the beach, getting back into a walking routine, or chasing your kids around the yard, summer movement can be energizing—but it can also come with a few pitfalls if you’re not careful.

Here are a few simple tips to help you enjoy a healthier, injury-free summer:

1. Choose the Right Exercise for the Season Take advantage of the weather and mix up your routine with lower-impact activities that still get your heart rate up. Walking, swimming, paddleboarding, or biking in the early morning or evening are great options when temperatures are more manageable. Try to avoid high-intensity outdoor workouts during peak heat hours (usually between 11 AM and 3 PM), especially if you're not acclimated to the heat yet.

2. Stay Hydrated You’ve heard it before—but it’s worth repeating. Dehydration can sneak up on you, especially in the heat and humidity. Aim to drink water before, during, and after your workouts. If you're sweating a lot or exercising longer than 45 minutes, consider a sports drink or electrolyte boost to help replace what you're losing.

3. Be Smart About Sun Exposure Sunburns and overheating can turn a good workout into a dangerous one. Wear light, moisture-wicking clothing, a hat, and plenty of sunscreen. Seek shade during breaks and pay attention to how your body feels—dizziness, nausea, or headaches could be signs of heat exhaustion.

4. Listen to Your Body If you’ve recently added a new activity or increased your intensity, it’s common to feel a little sore. But if a new pain or injury lasts 10–14 days without improvement—or it’s preventing you from doing what you enjoy—it’s time to get it checked out.

At Restorative Therapy Co., we offer direct access to physical therapy, which means you can see us without a referral in most cases.* Don’t wait for things to get worse—early intervention can save you time, money, and frustration down the road.

Enjoy your summer. Move more. Hurt less. If you’re ready to feel better and move with more freedom, give us a call today (757-578-2958) or schedule online. We’re here to help you stay active, pain-free, and confident—this summer and beyond.

*Note: Medicare patients can schedule one visit directly, but we will need an MD signature after that. We recommend obtaining a referral from your doctor prior to your first appointment to avoid delays.

Thank you for reading!

Andrew Lantz, PT, DPT, OCS, CSCS, CMTPT and co-owner of RTC