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Kyndall Truett, a certified personal trainer with Orlando Health, shares heat-safe fitness tips with seniors during a Rath Senior ConNEXTions program in Lakeland. | Kayla Borg
2-minute read
In Florida’s extreme heat, seniors need smart strategies to keep active safely.
Kyndall Truett, a certified personal trainer with Orlando Health, told a group of at the Rath Center movement is key to independence, cardiovascular health, flexibility, and mental wellness.
“Movement is the most important thing. It doesn’t even have to be structured,” Truett said.
Even small bursts of movement count. Her team calls these “exercise snacks”.
Hydration & Heat Safety
Hydration is your body’s best defense against heat-related illness—and it starts before you exercise, according to Truett.
Truett recommends:
Drink water before, after, and during activity.
Infuse water with citrus, cucumber, or mint as a low-sugar alternative to sports drinks.
Add a pinch of salt to your water.
Watch for signs of heat exhaustion: dizziness, cramps, headache, confusion, nausea.
Heat stroke is a medical emergency. If symptoms worsen, she recommends getting to a cool place, hydrating, and then seeking help.
Smart Outdoor Moves
If you love being outside but want to avoid the Florida heat, don’t give up—get strategic.
According to Truett, you can plan your walks for cooler parts of the day, stick to shaded areas, and dress for the heat.
Wear light-colored, breathable, moisture-wicking clothes (Nylon is recommended).
Apply sunscreen, wear glasses, and a hat.
Walk shaded trails and community paths with canopy cover.
Monitor your time outside. Even with prep, heat can creep up on you.
Participants at the Rath Senior ConNEXTions Center follow along with guided chair exercises during a recent presentation on staying active and healthy. | Kayla Borg
Indoor & At-Home Alternatives
Too hot out? Truett says to bring your workout inside.
Chair exercises, light weights, and even housework can keep you moving.
Create a simple workout corner at home: chair, bands, light weights.
Use indoor walking paths.
Use NEAT (Non-exercise Activity Thermogenesis) includes things like gardening, taking the stairs, or walking the dog.
Try cool indoor walking at Lakeland Square Mall or, soon, on the elevated indoor track at the Bob Adams Family Community YMCA (formerly Lakeland Family YMCA) — set to open around late 2025.
Group Fitness Options in Polk County
You don’t have to go on your exercise journey alone.
Find a buddy: “Just knowing someone is expecting you at class helps you keep going,” Truett says.
Polk County offers low-cost group classes designed for older adults.
SilverSneakers at Lakeland YMCA: classic strength training and chair yoga.
Aquatic Therapy: gentle on joints, great for arthritis relief (local YMCAs and community pools offer warm water classes.
Tips for Getting Started
Truett recommends focusing on movements that support your daily life — like standing, reaching, and lifting.
Exercise guidelines: aim for 150 minutes/week of moderate activity.
Strength straining: 2-3x per week with rest days.
Seated exercises are great: 2-3x per week with rest days.
Good posture is key.
Insight Polk examines community conditions and solutions in six target areas from UCIndicators.org: economic & employment opportunity, education, housing, food security, transportation & infrastructure, and quality of life.
LkldNow’s Insight Polk independent reporting is made possible by the United Community Indicators Project with funding by GiveWell Community Foundation & United Way of Central Florida. All editorial decisions are made by LkldNow.
Kayla Borg is a Lakeland native and graduate of Western Carolina University, where she earned her degree in English and film production. She began her media career in Atlanta at CNN, quickly rising from production assistant editor to technical director/editor, leading live broadcasts alongside field reporters. Since then, she’s worked in education, instructional design and independent filmmaking.
