Get the Basics…
  • There are a few ways to adapt your workout habits so you can stay healthy in the heat.
  • It’s a good idea to have an adaptable workout plan that suits a variety of weather conditions.
  • Swimming and hula-hooping are just two of the exercises that you can do during a heatwave.

In locations prone to heatwaves, and it’s hard to stay active when the temperatures are soaring. With the addition of ‘heat haze’ causing lethargy and discomfort, sticking to your workout routine in the summer can be difficult.

With exercise being so important to our health and wellbeing, a change in your routine could easily lead to getting into some bad habits, such as not getting outside every day. Luckily, there are a few ways to adapt your workout habits so you can stay healthy in the heat.

Of course, no matter the weather, in order to reach your fitness goals, you need to have a solid workout plan in place. We can help with that. Go PRO today for access to a wide range of workout routines that will have you reaching your fitness goals in no time.

Table of Contents

Heatwave Safety Tips

It’s important to prioritize safety before engaging in physical activity when temperatures reach extremes. In order to ensure that you maintain optimal health for the duration of a heatwave, keep these tips in mind:

– Hit the Gym

Gyms have air conditioning which will keep your body at a safe core temperature while you exercise during a heatwave. Skipping the outdoor runs or exercising before the sun rises are also safe ways to stay active when temperatures are soaring. Do you have a gym within easy walking distance or a short drive? If so, it might be a wise choice to consider joining for the summer months.

– Leave Your Dog at Home

It’s not advised to exercise with your dog during a heatwave, as they can develop heatstroke easily in the higher temperatures. While your pooches will still need to exercise in the warmer months, you might find some alternative methods to keep them active, such as putting them on your home treadmill in air conditioning or walking them before the sun rises or after it sets.

– Hydrate, Hydrate, Hydrate

Higher temperatures mean you sweat out your body’s water faster which can lead to dehydration. Whilst exercising, you’re producing more sweat than you would at rest. So, with this combination, not drinking water regularly is the fastest way to make yourself sick while working out in a heatwave.

Safe Exercises to Do During a Heatwave

It’s a good idea to have an adaptable workout plan that suits a variety of weather conditions. This will ensure you stick to your exercise routine and can mix it up if you have to. The added bonus of keeping it interesting will also help motivate you to keep up with your fitness. 

#1 – Swimming

A bit of a no brainer, but swimming is a fantastic exercise for the summer months. Not only is it an entire body workout, but swimming also tones almost all of your muscles, as well as enhance your shoulders and posture. The cool water is the ultimate battle against the heat, and you’re open to choosing a pool or beach for your exercise needs. Be sure to stay hydrated and wear sunscreen while you swim as well. 

#2 – Hula hoops

If you enjoy getting completely out of your comfort zone, hula hoops might just be for you. An easy exercise to do indoors in air conditioning, hula hooping tones the waistline and helps develop the muscles in your hips and spine. Other exercises like hula hooping that you can take indoors include jump ropes, elastics, or low-impact cardio such as using the treadmill machine.

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#3 -Take the stairs

Now’s as good a time as any to increase your incidental exercises. Take the stairs instead of the lift, or get off one bus stop early and walk the rest of the way. Short exposure to heat isn’t going to hurt you if you’ve been staying hydrated, but it’s good to keep outdoor activities to a minimum. These incidental exercises can add up to your workout quite quickly!

#4 – Stretch it out

Yoga is a gentle workout that is beneficial for the mind, body, and spirit. The stretches can be adapted for beginners and experts, and classes often encourage you to only go as far as you feel possible. However, it’s not recommended to undertake hot types of yoga during heatwaves. If you’re unsure, give the company a call and they’ll be able to advise on the best class for you.

#5 – Get playful

Remember when you were a kid and would run through the sprinkler or hose? This is a fun way to get together with friends or family and have a laugh while cooling off. You could even throw a ‘Water Fight Party’ in if there aren’t current water restrictions, and chase each other around with water guns and balloons. It’s a very nostalgic way to get some fun exercise in that won’t even feel like you’re working out!

Keeping Cool (And Active) During a Heatwave

You don’t have to let the heat beat your health goals, as summer is the best time to try new things and develop a new workout plan. With more public holidays than any other time in the year, you can often find friends on annual leave looking for exercise buddies to do things with, so you won’t even have to go alone.

Your summer body shouldn’t only be for the season, and with a few fun ideas, your new workout plan could turn into a newfound sport or exercise you do all year round. 

To take the guesswork out of creating your own workout routine, consider signing up for an PRO plan. You will have access to workout plans, certified personal trainers, goal trackers, and more! Go PRO today.


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