Beat the Heat: Safe Summer Exercise Routines
At our clinic, we understand that summer heat can present unique challenges for individuals managing injury recovery, chronic conditions, or pain. But movement is still essential and with the right guidance, it can be safe, effective, and even enjoyable during the hottest months of the year.
Here’s how to stay active while protecting your body and your progress during summer.
1. Plan Your Movement Around the Heat
Early morning or evening activity is best when temperatures are cooler and UV exposure is lower. This is especially important if you're exercising outdoors as part of your rehabilitation or return-to-activity plan.
Tips from our kinesiologists: Movement sessions before 10 a.m. or after 6 p.m. are not only safer but more comfortable for clients managing joint or muscle sensitivities.
2. Prioritize Low-Impact, Joint-Friendly Activities
Summer is a great time to engage in low-impact exercises that support strength, mobility, and cardiovascular health without placing unnecessary stress on healing tissues:
Swimming or water therapy: Excellent for joint decompression and whole-body conditioning
Walking in shaded parks or indoor tracks: Gentle on knees and hips, and easy to pace
Clinical Pilates or rehab yoga: Focuses on core strength, flexibility, and balance
Stationary cycling: Effective for lower-body endurance with minimal joint strain
If you’re following a prescribed movement program, stick to exercises recommended by your physiotherapist or kinesiologist and don’t hesitate to ask if modifications are needed due to weather.
3. Stay Ahead of Dehydration
Staying hydrated supports muscle function, tissue healing, and circulatory health — all vital when recovering from injury. In the heat, dehydration can worsen symptoms like fatigue, cramps, and joint stiffness.
Hydration Reminders:
Drink small amounts consistently before and after your session
Add electrolytes (especially if you're sweating a lot)
Avoid caffeine or alcohol before rehab-focused activity
4. Dress for Movement and Protection
Wear light, breathable, and UV-protective clothing especially if you’re walking or exercising outdoors. Loose-fitting clothing and moisture-wicking fabrics reduce the risk of overheating and help prevent skin irritation, which can impact post-treatment comfort.
5. Modify or Move Indoors When Needed
Hot weather is not the time to push limits. If outdoor conditions are too warm, your exercise plan can still continue safely indoors:
Try your prescribed stretches or strength exercises in a cool space at home
Ask your clinician about guided indoor routines you can do between appointments
Consider using a fan, cooling towel, or air conditioning to stay comfortable
Our practitioners are happy to adjust your home program to suit indoor environments during extreme heat days.
6. Know When to Pause
Heat-related symptoms such as dizziness, nausea, confusion, or extreme fatigue are red flags. Stop activity immediately, rest in a cool place, and hydrate. These signs can be more pronounced in individuals with cardiovascular conditions, inflammatory joint issues, or those recovering from injury.
Your Recovery Doesn’t Stop in the Summer
Whether you're recovering from injury, managing a chronic condition, or working to regain mobility, movement matters year-round. With simple precautions and personalized planning, you can continue progressing toward your goals safely and confidently, even during summer heat.
If you’re unsure how to adapt your program or would like support modifying your routine for warmer weather, our physiotherapy, massage therapy, chiropractic, and kinesiology team are here to help.
