With the scorching summer we’ve been having so far, adapting how we move and stay active is a super important public health consideration. We don’t need to stop exercising, but maybe need to be more mindful about how and when we do it.
Moving regularly is one of the most effective ways to support physical and mental wellbeing, but higher temperatures can change how our bodies respond to physical activity. Understanding these changes will help us to keep enjoying the benefits of moving while reducing the risk of heat-related illness. So instead of avoiding it altogether, we should focus on making informed choices that prioritise our health and wellbeing.
Our bodies are incredibly effective at regulating temperature, with blood flow increasing and sweat forming to help cool ourselves down. But in hot or humid conditions, these natural cooling mechanisms are less effective, meaning that the body has to work harder, even during activities that normally feel comfortable.
As the weather get hotter, people can become dehydrated more quickly, feel fatigued sooner and find that everyday activities need greater effort than usual. For some, including older adults, young children, pregnant women and people living with long-term health conditions, the risks associated with heat can be even higher. Understanding these differences is becoming increasingly important as the climate crisis influences weather patterns across the UK and beyond.
The hot weather should not discourage people from being active as maintaining regular movement is one of the best ways to support long-term health and wellbeing. The key though, is recognising that movement should look different. During periods of extreme heat, adapting our routines will help us keep moving safely, which could mean choosing cooler parts of the day, reducing the intensity of activity or using shaded or indoor spaces where possible.
Planning physical activity for the early morning or evening, wearing lightweight clothing, staying well hydrated and taking regular breaks can all support safer participation. It’s also vital to recognise when conditions are simply too hot for any activity, and adapting or postponing plans is truly the safest option. Developing sustainable habits that can adapt to changing environments is more important than achieving perfect consistency.
Heat-related illnesses can develop more quickly than many people realise, and feeling unusually dizzy, confused, nauseous or excessively fatigued when moving should not be ignored. These symptoms can indicate that your body is struggling to regulate its temperature and should prompt you to stop exercising, move somewhere cooler and seek appropriate support. Being aware of these warning signs is especially important when exercising with others, as individuals may not always recognise symptoms developing in themselves.
Wearable devices and digital health platforms can also provide real-time information about body temperature, hydration and physical exertion, helping individuals to adapt their routines to changing conditions. These can support healthier decision-making alongside personal judgement. If an activity feels too demanding in the heat, it is important to listen to your body, regardless of what a device may suggest.
By understanding how heat affects the body, making sensible adjustments and creating environments that support safe physical activity, we can make sure that movement is accessible throughout the year.