Buzz
Exercising in sweltering heat and humidity can feel overwhelming, but selecting the right activities is crucial for safety. High temperatures can pose risks, so opting for heat-friendly workouts is essential. Interestingly, warmth can enhance flexibility, making certain exercises more effective.
Hydration is the foundation of any workout plan in hot weather. Anne Malum, founder of Ambition fitness, emphasizes the importance of drinking water consistently before, during, and after exercise. She recommends sipping water regularly instead of gulping it down all at once. Proper hydration aids in temperature control, boosts heart health, and prevents dehydration.
Adapting to heat during exercise takes time, so paying attention to your body’s signals is vital. Malum advises watching for signs like dizziness, nausea, or lack of sweat. If these symptoms arise, pause your workout, find shade, and allow your body to cool down.
Now that we’ve covered the basics, here are seven fantastic workout ideas to keep you energized—and even cool—when the temperature rises outdoors.
Stand Up Paddleboarding (SUP)
Anyone who has experienced stand up paddleboarding (SUP) understands it’s more challenging than it appears. Balancing on the oversized board engages your entire body, particularly your core, while paddling provides an excellent arm workout. It’s a perfect water-based activity for hot days that doesn’t require full immersion—though you might still want to take a dip.
Beat the heat with these essential accessories:
Soak this cooling towel in water and wrap it around your neck for instant cooling as it evaporates.
Enjoy a refreshing breeze with a handheld misting fan.
Keep hydrated during extended workouts with an extra-large, insulated water bottle like this one.
Yoga
Feeling sweaty? Roll out a yoga mat and practice sun salutations in your backyard or a nearby park. Malum highlights that practicing yoga in warm conditions can enhance flexibility and mental resilience. “The warmth relaxes muscles and promotes a focused state of mind,” she notes.
Hit the gym
Gyms are often quieter in the summer, offering a cooler environment with fewer people and less heat buildup. Take advantage of the air conditioning and schedule your most demanding workouts—like heavy weight lifting and HIIT—indoors rather than outside.
Opt for low-impact activities
Low-impact activities such as Pilates and barre are ideal for hot weather, as they minimize additional strain on the body, which can already be heightened by high temperatures. For instance, opting for a deep squat instead of a jump squat targets the same muscles without the intense cardio, which could be overwhelming in extreme heat.
Mobility and stretching exercises
“Mobility and stretching routines, including dynamic stretches or focused mobility exercises, are highly effective in warm conditions,” Malum explains. “The heat enhances muscle flexibility and elasticity, allowing for a broader range of motion. Engaging in these exercises in a heated setting can correct muscle imbalances, improve posture, and refine overall movement quality.”
Swimming
Swimming is an obvious choice for hot days, offering both a refreshing escape and an effective low-impact cardio workout that builds strength and stamina. Alternatively, water aerobics provides similar benefits, boosting cardiovascular health, strength, and flexibility, making it an excellent option for pregnant women, seniors, and individuals with joint or muscle concerns.
Try rowing
Rowing is a fantastic water-based activity that engages your entire body without requiring you to get wet. It effectively strengthens your arms, legs, and core while offering a low-impact cardio workout, making it gentler on your joints compared to activities like running. And if you need to cool down, you can always take a quick dip in the water afterward.
