Stay Strong, Move Free: How to Stay Flexible and Active All Summer Long in Grand Rapids
Stay Strong, Move Free: How to Stay Flexible and Active All Summer Long in Grand Rapids
June 5, 2025
Summer in Grand Rapids is short—but sweet. Whether you’re biking the White Pine Trail, strolling the Farmers Market, or just playing with your grandkids, the key to a pain-free season is flexibility and mobility.
Here’s what the science says you should focus on to stay strong, limber, and independent—all summer long.
1. Stretching Daily Improves Balance and Reduces Fall Risk
According to the Journal of Geriatric Physical Therapy, older adults who stretch regularly show improved postural control, flexibility, and balance, all of which are linked to fall prevention. Just 10–15 minutes a day of gentle stretching can significantly improve range of motion and reduce joint stiffness.
Try this:
Seated hamstring stretch
Standing quad stretch
Cross-body shoulder stretch
Doing these after walks or gardening helps your muscles cool down and stay loose.
2. Hydration Supports Joint Lubrication
Staying hydrated isn’t just about energy—it’s essential forcartilage health and joint mobility. A review in the Archives of Physical Medicine and Rehabilitation found that even mild dehydration can worsen musculoskeletal discomfort and impair exercise tolerance in older adults [source summary].
Pro tip: Pair your water with electrolyte-rich foods (like fruit or leafy greens) to support muscle performance on hot days.
3. Mindful Movement Boosts Flexibility and Mental Health
Research in The Lancet Public Health shows that combining physical activity with mindfulness-based practices (like yoga or tai chi) can improve mobility, flexibility, and reduce anxiety in aging adults. Bonus: these forms of exercise are gentle on the joints and easy to do at home or outdoors.
Local option: Join a yoga class through Senior Neighboors or try a seated yoga routine at home.
4. Move Often—But Don’t Overdo It
In a meta-analysis from the Journal of Aging and Physical Activity, consistent moderate movement—like walking, light strength training, or mobility-focused PT—led to greater improvements in functional independence than sporadic or high-intensity exercise.
Try water aerobics at your closest YMCA or aquatic center
If you feel stiff after new activity, that’s your body telling you it needs support—not that you should stop.
5. Physical Therapy Can Dramatically Improve Flexibility and Mobility
A review in the Physical Therapy & RehabilitationJournal found that older adults who engaged in individualized physical therapy plans had significantly better outcomes in mobility, flexibility, and fall prevention compared to those who exercised independently.
That’s exactly what we offer at Vitality At Home—concierge mobile PT for adults 55+ who want to keep moving without the hassle of clinic visits. We’ll come to your home, assess your mobility, and develop a plan tailored just for you.
Ready to Stay Flexible and Active All Summer Long?
Don’t wait for stiffness or pain to slow you down. Let’s create a plan that helps you enjoy everything summer in Grand Rapids has to offer.
📧 Contact us today for a free consultation or to learn more about our mobile services.
Request An Appointment
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