The sun is blazing, the temperatures are soaring — but that doesn’t mean your fitness and wellbeing have to take a back seat.
We’re in the middle of some seriously warm weather here in the UK, and while a bit of sunshine is always welcome, a prolonged heatwave brings its own set of challenges — especially if you’re trying to stay active and look after your body.
If you’re between 45 and 75, keeping moving is one of the most important things you can do for your joints, your strength, your mood, and your long-term health. But exercising in extreme heat without the right approach can leave you feeling exhausted, dizzy, or worse.
The good news? You don’t have to choose between staying safe and staying active. With a few simple adjustments, you can keep your body moving, maintain your progress, and actually enjoy the summer — all without putting yourself at risk.
Here’s how.
Don’t Stop Moving — But Do Move Smarter
One of the biggest mistakes people make during hot weather is doing nothing at all. It’s completely understandable — stepping outside into 30-degree heat doesn’t exactly inspire a brisk walk. But extended periods of inactivity can quickly lead to stiff joints, reduced strength, and a dip in your overall energy and mood.
The key is not to stop exercising, but to adapt how, when, and where you do it.
Get Outside Early (Before the Heat Peaks)
This is perhaps the simplest and most effective tip of all: shift your exercise to earlier in the morning.
In the UK during a heatwave, temperatures typically peak between midday and 4pm. By getting out for a walk, a gentle run, or a cycle before 9am, you can enjoy the fresh air and natural light without the intensity of the midday heat. Early mornings are often the most peaceful time of day too — there’s something genuinely lovely about moving through a quiet neighbourhood before the rest of the world wakes up.
If mornings aren’t realistic for you, early evenings after 6pm can also be a reasonable window once the temperature begins to drop.
Top tips for outdoor exercise in warm weather:
Wear lightweight, light-coloured, breathable clothing
Apply suncream — yes, even on a cloudy warm day
Wear a hat or cap to protect your head and face
Take water with you and sip regularly, not just when you feel thirsty
Stick to shaded routes where possible — parks with tree cover are ideal
Consider an Air-Conditioned Gym
If outdoor exercise really isn’t comfortable in the current temperatures, this is a genuinely great time to consider a gym environment. Most gyms are air-conditioned, which means you can maintain your usual level of activity in a controlled, comfortable temperature — without the heat being a barrier.
You don’t need to be doing anything intense. Even gentle treadmill walking, light strength work, or stretching in a cool environment will do your body far more good than sitting still at home.
If you haven’t been to a gym in a while and you’re not sure what’s safe or appropriate for your joints and fitness level, speaking to a physiotherapist first can give you real confidence and a clear direction. We can help you understand what’s right for your body right now.
Get Into the Water
Swimming and water-based exercise is genuinely one of the best forms of activity during hot weather — and it’s particularly brilliant for those dealing with joint pain, stiffness, or reduced mobility.
The buoyancy of water significantly reduces the load on your joints, making movement feel easier and more comfortable. At the same time, water provides natural resistance, which means you’re still working your muscles and cardiovascular system effectively.
Options to consider:
Indoor swimming pools — Most local leisure centres have pools that are open year-round. Even a gentle 20–30 minute swim can do wonders for your joints, your circulation, and your overall sense of wellbeing.
Outdoor swimming — Open water swimming has grown enormously in popularity in recent years, and with good reason. If you’re considering it, please make sure you choose a designated, supervised swimming location and never swim alone. Always check local guidance on water safety before getting in.
Aqua aerobics classes — Often underrated, these classes offer a brilliant low-impact workout and are a fantastic way to meet people too.
Stay Hydrated — More Than You Think You Need To
During hot weather, your body loses fluid much faster than usual — even when you’re not exercising. Dehydration can cause fatigue, headaches, muscle cramps, and a general sense of sluggishness that makes everything feel harder.
Aim to drink water consistently throughout the day, not just when you feel thirsty. Older adults are sometimes less sensitive to the sensation of thirst, so building regular fluid intake into your routine is especially important in this age group.
A good rule of thumb: if your urine is pale yellow, you’re well hydrated. If it’s dark, drink more.
Avoid relying on alcohol or caffeine to keep you going during a heatwave — both can contribute to dehydration.
Scale Back the Intensity — But Keep the Habit
This is not the time to push yourself to new personal bests. During a heatwave, the goal is simply to keep the habit of movement alive.
Shorter sessions, lower intensity, and more rest between efforts are all completely sensible adjustments. A 20-minute gentle walk is infinitely better than no movement at all — and it helps you maintain the routine so that when cooler weather returns, you’re not starting from scratch.
If you usually follow a structured exercise programme or rehabilitation plan, speak to your physiotherapist about how to modify it safely for the warmer weeks. We’re here to help you adapt, not to abandon progress altogether.
Listen to Your Body — Always
Heat affects everyone differently. If you feel dizzy, nauseous, unusually breathless, or develop a headache during exercise, stop immediately, move to a cool space, and hydrate. These can be signs of heat exhaustion, which needs to be taken seriously.
If symptoms persist or feel severe, seek medical attention promptly.
Not Sure Where to Start?
If the warm weather has highlighted that your joints feel stiffer than usual, or you’re unsure what exercise is safe for your body right now, we’d love to help.
At Thorpes Physiotherapy, we offer a free Discovery Visit — a no-obligation conversation where we can understand what’s going on for you, answer your questions, and help you figure out the best way forward.
👉 Book your free Discovery Visit here
A Final Word
Hot weather doesn’t have to mean a complete halt to your health and fitness. With a little planning, a few sensible adjustments, and the right support, you can absolutely stay active, feel good, and enjoy the summer safely.
Move early. Stay hydrated. Get in the water if you can. And above all — keep moving.
Your body will thank you for it.
Ready to get a clear plan for staying active this summer and beyond? You can book online through clicking the button below or call us on 01276 37670
I hope this has been interesting and of value to you.
Warm regards
Jonathan Smith (MSc BSc FSOMM MCSP SRP)
Director of Thorpes Physiotherapy