Exercising in the Heat: Summer Exercise Tips for Mid-lifers in the UK
We aren’t really that great at extremes in the UK, in boiling heat like we currently have now, it can be really hard to keep to your fitness routine, especially as you get older as the heat is harder to process. Unlike countries with consistently warm climates, we’re just not used to it add in menopause or age-related changes, and your body can find hot weather workouts way more challenging
The good news is you can simply adapt your routine and continue to enjoy all the physical and mental health benefits of exercise throughout the summer.
Why Exercising in Hot Weather Feels Harder During Midlife
As we get older, our bodies become less efficient at regulating temperature. During exercise, your muscles generate heat, and your body relies on sweating to cool you down. When temperatures climb, your heart has to work a lot harder. For women in perimenopause or menopause, hot flushes and night sweats can make exercising in the heat feel even more uncomfortable. Some medications, including blood pressure tablets can also affect your body’s ability to stay cool.
Remember, this does not mean you’re less fit, it simply means your body is working harder to keep you safe.
The Best Time to Exercise During a UK Heatwave
One of the easiest ways to exercise safely in hot weather is to choose the coolest part of the day. Aim to exercise:
- Before 10am
- After 6pm
- In shaded parks or woodland if you’re outdoors
Avoid exercising during the hottest hours, usually between 11am and 3pm, when UV levels and temperatures are at their highest. I cannot believe how many men I see running in the midday heat – only in the UK!
Adjust Your Workout—Not Your Goals
One of the biggest mistakes I see people make is trying to maintain the same pace or intensity they would on a cool spring morning.
Instead:
- Slow your walking pace.
- Reduce running intensity.
- Lift slightly lighter weights.
- Take longer rest periods.
- Shorten your workout if needed.
Remember, adapting your exercise routine isn’t giving up—it’s training smarter.
Staying Hydrated While Exercising in the Heat
Hydration becomes even more important during hot weather exercise.
Drink water with electrolytes before, during and after activity, rather than waiting until you feel thirsty. A useful guide is to check your wee colour—it should be pale yellow. Dark wee = dehydrated.
What Should You Wear for Summer Exercise?
Choosing the right clothing can make exercising in hot weather much more comfortable.
Wear:
- Lightweight, breathable fabrics
- Loose-fitting clothing
- A wide-brimmed cap or hat & sunglasses if outside
- SPF 30 or higher sunscreen if outside, yes you’ll sweat but you wont burn!
The British sun may not feel as intense as abroad, but UV levels can still be high enough to cause sunburn in as little as 15–30 minutes.
Know the Signs of Heat Exhaustion
It’s important to recognise the early warning signs of heat exhaustion, especially if you’re exercising outdoors.
Stop exercising immediately if you experience:
- Dizziness
- Headache
- Muscle cramps
- Nausea
- Excessive sweating
- Extreme tiredness
- Confusion
Move into the shade, cool down, drink water and seek medical advice if symptoms don’t improve.
Indoor Exercise Is Still Exercise
If temperatures reach the high twenties or above, don’t feel guilty about swapping your outdoor walk for an indoor workout. If you don’t already do these, I highly, highly recommend you add them to your workout mix, for variety and an all round approach. So if all you do is walk and run, get some of these in the bag!
- Strength training at home
- Pilates
- Yoga
- Swimming
- Air-conditioned gyms
- Online fitness classes (like mine!)
Consistency is far more important than where you exercise.
Midlife Fitness Is About Longevity
Exercise in midlife isn’t about chasing personal bests—it’s about protecting your health for the years ahead. This is so incredibly important, take a moment to remember the gains from staying active//
- Maintains muscle mass
- Strengthens bones
- Improves heart health
- Supports joint mobility
- Reduces stress
- Improves sleep
- Boosts mood
- Supports healthy ageing
Even on hot days, gentle movement is often better than doing nothing at all.
Stay Active, Stay Safe
Exercising in the heat doesn’t have to be risky. With some planning, plenty of hydration and realistic expectations, you can continue enjoying fitness throughout the summer. The UK’s warmer summers are becoming way more common, but our bodies still need time to adapt. Listen to how you feel, exercise during cooler parts of the day and don’t be afraid to slow the pace.
Remember, fitness isn’t measured by how hard you push yourself in a heatwave. It’s measured by showing up consistently, looking after your body and making choices that keep you healthy for the long term 💪
I hope this helps!
Love Ginny
Ginny Winder is a highly experienced Personal Trainer, Menopause Coach & Group Fitness Instructor with over 35 years experience in the industry