Should You Exercise in a Heatwave?
- Rachel Lawrence
- Aug 7
- 4 min read
At the end of one of my recent YouTube Livestream classes, there were more than 130 of us chatting about the heat.
People were joining me from Scotland, Japan and all over the world, and everyone was trying to manage the same thing.
How do we keep moving when it is SO hot?
My air conditioning had broken, the fan was going in the background and it was around 30 degrees in my studio. So believe me, I was feeling it too!
The question is, should you stop exercising completely during a heatwave, or try to carry on as normal?
My answer is somewhere in the middle.
This is not the time to push your body, lift heavy weights or force yourself through a big workout. But if you feel well and have somewhere cool to exercise, a little gentle movement can still feel really good.
It’s about adapting.
Your body is already working hard
When it is extremely hot, your whole body has to work harder to keep you cool. That includes your heart.
So if your normal workout suddenly feels much more difficult, there is a reason for that. It doesn’t mean you have lost fitness or that you need to push harder.
It means you need to listen.
The NHS advice for hot weather is to avoid exercise or activity that makes you hotter. If you do want to move, try to do it early in the morning or later in the evening when it is cooler.
Drink plenty of water, wear something light and comfortable and choose the coolest space you can find.
Most importantly, do what feels okay for you.
Some days that might be 15 minutes of gentle Pilates. On another day, it might be resting with your feet up and the curtains closed.
Both are absolutely fine.
Why I created my Heatwave Pilates class
I created my 15-minute Slow Flow Pilates class because I knew many of you still wanted to move, but didn’t want anything too strenuous.
The whole class is designed for hot, tired bodies.
We begin standing with some lovely stretches, shoulder rolls and slow roll-downs. From there, we gently move the spine, stretch the hips and hamstrings and finish with some slow bridges and back extension.
There is still Pilates in there. We work the core, move the joints and use the whole body.
But there is no rushing.
No jumping.
No pushing yourself to keep up.
It is more about finding where your body needs to stretch, breathe and release a little tension.
One person described the class as “perfect for today” and another said it was just what her aching joints needed. That was exactly what I wanted it to be. Something rejuvenating that leaves you feeling better, rather than completely exhausted.
How to exercise in a heatwave
If you are going to exercise in a heatwave, keep it simple:
Choose the coolest part of the day. Early morning or late evening is usually best.
Make the session shorter. Ten or 15 minutes can be enough.
Reduce the intensity. Pick an easier class than you might normally choose.
Keep water nearby and drink regularly throughout the day.
Wear light clothing and exercise in the coolest room available.
Stop immediately if you feel dizzy, sick, weak, confused or unusually tired.
You don’t need to complete every exercise and you don’t need to finish the class.
Fitness is not about one workout. Taking care of your body will always be more important than ticking something off a list.
This is especially important for older people because it can become harder for the body to regulate its temperature as we age. If you live with a health condition, take medication or are unsure whether it is safe for you to exercise, please follow the advice of your doctor.
Try my 7-Day Heatwave Pilates Playlist
I have also put together a free 7-Day Heatwave Pilates Playlist for anyone who wants a little bit of structure during the hot weather.
Every session is between 10 and 20 minutes, with a mixture of slow flows, gentle movement, stretching, posture and light strengthening.
There are options for beginners and people returning to exercise, as well as sessions created for the over 50, 65 and 75 age groups.
And remember, if a class says it is for older people, you can still do it at any age!
If you are tired, managing an injury or simply don’t feel like doing a bigger workout, those sessions can be very effective. The number in the title is there to help people find something that feels approachable. It is not a rule about who is allowed to join in.
You don’t have to complete the playlist on seven consecutive days either. Start when you want, miss a day if you need to and return whenever it feels right.
There is no pressure here.
The playlist is there to support you, not to ask more of you.
So, should you exercise during a heatwave…?
If you feel well, the space is cool enough and you keep things short and gentle, a little movement may be just what your body needs.
But please take things slowly, drink lots of water and don’t push yourself.
Look after yourselves and I look forward to seeing you on the Mat.
Much love,
Rachel ❤️
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