The Best Exercise To Do During A Heatwave, According To A Doctor

With weather warnings for extreme heat in place in parts of the UK, https://www.huffingtonpost.co.uk/entry/met-office-red-weather-heat-update_uk_6a3903f7e4b058c5d1bffbc6">many are being advised not to exercise between 11am and 3pm on the hottest days.

The most important thing in a heatwave is to stay safe from the sun so that you don’t develop https://www.huffingtonpost.co.uk/entry/heatstroke-signs-symptoms-heatwave_uk_6a38fd3fe4b0810d441d74e2">potentially deadly health issues, like heatstroke. 

But speaking to HuffPost UK, Dr Donald Grant, GP and senior clinical advisor at https://www.theindependentpharmacy.co.uk/" rel="noopener noreferrer" target="_blank">The Independent Pharmacy, said we can still enjoy the https://www.huffingtonpost.co.uk/entry/strength-training-benefits-age_uk_69aaa1e5e4b0bda876a8aec0">many benefits of a workout, provided we take the proper precautions.

He said: “Exercising can do wonders for our physical and mental health, but when temperatures rise, it’s important to make adjustments to timing, intensity and expectations, to ensure safety.”

How can I exercise safely in the heat?

As we’ve mentioned, it’s best to stay out of direct heat from 11am-3pm. 

Don’t exercise during these hours if you can help it, Dr Grant added: “It’s important to understand that heat can place significantly greater strain on the body, as it has to work harder to regulate body temperature.”

To exercise safely in the heat, he advised that “it’s best to work out in the early morning or late evenings, when temperatures are generally cooler”.

Staying adequately hydrated is key, too.

“It’s also vital to manage the intensity of the session, avoiding strenuous exercises that can further strain the body and compromise wellbeing,” the GP added. 

What exercise does Dr Grant recommend in a heatwave?

Lower-intensity activities, like walking and indoor swimming, are Dr Grant’s top picks – again, though, they have caveats. 

“Swimming can be a great way to maintain daily movement while simultaneously keeping the body cool during the current heatwave.

It’s incredibly beneficial for health, utilising muscles throughout the body, offering cardiovascular benefits, and helping people manage weight,” he told us.

But the activity carries risks, too. https://www.theguardian.com/environment/2026/may/27/water-safety-experts-danger-outdoor-swimming-heatwave-uk" rel="noopener noreferrer" target="_blank">Multiple safety experts have warned against swimming in open water during very hot weather, especially those without lifeguards.

“While swimming can be a great way to stay active and cool during hot weather, people should be cautious around open water,” he continued.

“Even during a heatwave; seas, lakes and rivers can still be cold enough to cause cold water shock.

This can cause an increased heart rate and poses a drowning risk, so remaining safe and sensible is vital.”

Want a more manageable activity?

Walking is a great option, the doctor – who previously https://www.huffingtonpost.co.uk/entry/walking-underrated-exercise-longevity_uk_6a301227e4b04478a061819f">called the exercise “underrated” for ageing and longevity – stated.

“Walking is another great choice, as it’s extremely easy to manage pace or stop if needed,” he said. 

“In the heat, it’s best to prioritise shorter, lower-intensity sessions over long endurance workouts.”

Older adults, pregnant people, those on certain medications like antipsychotic and antidepressant drugs, and those with heart and/or respiratory conditions should be especially cautious when working out in the heat, he ended.