Exercising Safely in Hot Weather
Bit hot, isn’t it?
If you’ve been feeling more tired lately, you’re definitely not imagining it. The recent hot weather can make everyday activities feel more exhausting than usual, and exercise can suddenly feel much harder on the body too.
As temperatures rise, it’s important to remember that your body is working harder behind the scenes to keep you cool — even if your exercise intensity stays the same.
This is actually something I studied at university. I spent time cycling in a temperature-controlled laboratory in 40-degree heat, measuring how heart rate gradually rises in hot conditions despite exercise intensity remaining constant. This is known as cardiac drift, and it’s one of the reasons exercise can feel significantly tougher in the heat.
Why Heat Affects Exercise
When we exercise in hot conditions, the body has to work harder to regulate temperature. More blood is directed towards the skin to help cool us down, sweating increases, and heart rate gradually rises.
This means:
Exercise can feel more tiring than usual
Recovery may take longer
Fatigue can build more quickly
Breathlessness may increase even at normal intensities
Because of this, it’s completely okay to slow things down during hotter days.
Adjusting your routine is not losing progress — it’s training smart and looking after your health.
Heat and Neurological Conditions
For older adults, and for anyone living with neurological conditions such as multiple sclerosis (MS), Parkinson’s disease, or recovering from a stroke, heat can sometimes temporarily worsen symptoms.
These may include:
Increased fatigue
Dizziness
Balance problems
Weakness
Poor coordination
Difficulty concentrating
This happens because the nervous system can become more sensitive to increases in body temperature.
Tips for Exercising Safely in the Heat
A few simple adjustments can make a big difference:
1. Exercise During Cooler Times of the Day
Try to exercise earlier in the morning or later in the evening when temperatures are lower.
2. Stay Hydrated
Keep a bottle of water nearby and drink regularly throughout the day, not just during exercise.
3. Take More Breaks
Rest periods become even more important in the heat. Avoid pushing through exhaustion.
4. Listen to Your Symptoms
If you suddenly feel dizzy, weak, unsteady, or unusually fatigued, stop, rest, and cool down.
Staying Cool at Home and Sleeping Better
Hot weather can also affect sleep and recovery. A few simple strategies can help:
Keep curtains or blinds closed during the hottest part of the day
Open windows in the evening or early morning when temperatures are cooler
Use a cool damp flannel, cooling towel, or fan before bed
Choose lighter bedding and keep bedrooms as cool as possible
Final Thoughts
Even on very hot days, a short walk, gentle movement, or light stretching indoors is still a positive step.
The goal during heatwaves is not perfection — it’s consistency, safety, and listening to your body.
Please take care of yourselves, stay hydrated, and don’t hesitate to slow things down when needed
