Move a Little, Heal a Lot: Staying Active During the Summer (Without Aggravating Your Pain)

Jun 20

Let’s talk about summer.

The sun’s out longer. The days stretch wider. And there’s this quiet pressure in the air telling you to do more, be more, move more.

But if you’re in recovery—or dealing with lingering inflammation or chronic pain—summer doesn’t always feel like a season of opportunity. Sometimes it feels like a challenge.

Still, staying active matters. Your body wants to move. It’s how it heals. But it’s got to be the right kind of movement. Smart, gentle, consistent.

So here’s how I’ve been approaching summer activity, and a few ways you can, too—without sending your body into a flare-up.

1. Early Mornings or Late Evenings Are Your Friend

The heat will wreck your joints if you’re not careful. Inflammation doesn’t like extremes—whether it’s bitter cold or blazing heat.

Get outside before 10 a.m. or after 6 p.m. when it’s cooler. A short walk, a bike ride, or even light stretching on the porch can be enough to reset your whole mood—and keep your joints from barking.

2. Hydrate Like It’s Your Job

It sounds basic, but dehydration is inflammation’s hype man. The more water you drink, the more your body flushes out what it doesn’t need—and cushions what it does.

I throw a pinch of sea salt and a splash of lemon in mine. Old-school electrolyte fix.

3. Don’t Sleep on Anti-Inflammatory Foods

Summer is peak season for produce that fights inflammation. Load up on:

Berries (blueberries, strawberries)
Leafy greens
Cherries
Cold-water fish like salmon or sardines
Turmeric (I add it to iced tea or smoothies)

I still take my sea moss every day. That’s been a game-changer for me. But food is your daily defense system.

4. Swimming = Movement Without Pressure

You don’t have to join a gym or swim laps like an Olympian. Just walking in waist-deep water at your local pool or beach activates muscles without pounding your joints. It’s one of the best ways to stay loose in the summer and keep pain at bay.

Bonus: water’s got a calming effect on the nervous system. Ask any veteran or someone in recovery—it can feel like medicine.

5. Take Rest Seriously

Rest is part of being active. The people who understand this stay healthier longer.

That means stretching before and after activity. That means sleep. That means sitting in the shade and letting your body catch up.

You don’t earn healing by pushing harder. You earn it by listening. And summer is a great time to slow down and tune in.

Summer doesn’t have to be a season of burnout. It can be a season of balance. Move when it feels good. Rest when it doesn’t. Fuel your body. Protect your peace. And remind yourself—this isn’t about being the most active person on the block. It’s about being the healthiest you.

And that? That’s a win all season long.

Donald Walker