Summer heat can make outdoor exercise uncomfortable or unsafe, particularly during the warmest parts of the day. Staying active doesn’t require pushing through high temperatures. A few adjustments to timing, location and structure can help maintain a regular movement routine through the hottest months.
Timing Matters
Temperatures are often lowest in the early morning, before the sun has fully warmed the air and pavement. A walk, bike ride or outdoor workout completed before mid-morning can reduce heat exposure while still allowing time outside.
For those who prefer evening activity, temperatures may begin to drop after sunset, though humidity can remain high in some regions. Checking a local weather forecast for both temperature and humidity can help with planning, since high humidity affects how the body manages heat even when the air temperature itself isn’t extreme.
Indoor Walking Options
When outdoor conditions aren’t practical, indoor spaces can provide a similar form of movement.
- A treadmill at home or at a gym allows walking at a controlled pace and incline.
- Walking laps around a large indoor space, such as a community center or recreation facility, is another option.
- Stair climbing in a building, where available, can add intensity to an indoor walk.
Mall walking is a long-standing option in many communities. Shopping malls are climate-controlled, often open early for walkers before stores open and provide a flat, even surface. Some malls have organized walking groups or marked routes, which can also support consistency and motivation.
Pool Workouts
Water-based activity is another option during hot weather, since being in water can help the body manage heat more easily than land-based exercise in similar conditions.
- Swimming laps provide a full-body workout with low impact on joints.
- Water walking or water aerobics classes are often available at community pools and can be adjusted to different fitness levels.
- For those with joint pain or mobility limitations, the buoyancy of water can reduce strain during movement.
Pool-based activity can be a useful option for individuals who find land-based exercise uncomfortable due to joint pain, balance concerns or recovery from injury.
Breaking Movement Into Shorter Sessions
Physical activity doesn’t need to happen in one long session to be useful. Breaking activity into shorter periods throughout the day, such as three 10-minute walks instead of one 30-minute walk, can fit more easily into a daily routine and may feel more manageable in warm conditions.
This approach can also apply to indoor activity. A short walk around the house, a few minutes of stretching or a brief set of bodyweight exercises can add up over the course of a day.
Safety and Hydration
A few general practices can support safety during summer activity, indoors or outdoors:
- Drink water before, during and after exercise, even if thirst isn’t noticeable.
- Wear lightweight, breathable clothing for outdoor activity completed during cooler hours.
- Pay attention to signs of overheating, such as dizziness, nausea or unusual fatigue, and stop activity if these occur.
- Adjust intensity and duration based on how the body responds on a given day, particularly during periods of high heat or humidity.
Conclusion
Staying active during the summer often means adjusting when, where and how movement happens rather than skipping it altogether. Early morning sessions, indoor walking, mall walking, pool-based activity and shorter sessions throughout the day are all practical ways to maintain a routine when outdoor conditions aren’t suitable for exercise.
By Cassie Story, RD, Nutrition Subject Matter Expert
