Safe Movement in the Heat: What Specialists Recommend for Seniors and Families

High temperatures not only make physical activity more demanding, but can also have long-term health consequences, particularly if people abandon exercise altogether due to the heat. According to a report published by the BBC, researchers warn that climate change and increasingly frequent heatwaves could lead to a general decline in physical activity, resulting in a greater risk of chronic illness and premature death.

A study cited by the BBC estimates that if people become less active due to heat, this could contribute to approximately 470,000–700,000 premature deaths per year by 2050.

Why we tire more quickly in the heat

When we exercise, the body generates heat and attempts to cool itself through perspiration and by directing a greater volume of blood towards the skin. The problem is that this process leaves less blood available for the muscles, reducing the oxygen they receive and hastening the onset of fatigue.

Furthermore, the heart must work considerably harder to meet these demands, and in conditions of extreme heat, the risk of heat exhaustion or heatstroke increases significantly.

Guidelines for exercising safely during a heatwave

• Choose cooler parts of the day – early morning or evening – and opt for shaded routes.
• Pay attention to humidity: humid air prevents sweat from evaporating, making it harder for the body to cool down.
• Shorten and reduce the intensity of your workout on very hot days, and take regular breaks.
• Stay hydrated and cool down during breaks, using cold water, damp towels, or by cooling your hands and forearms in cold water.
• Prepare your body beforehand: cool down before exercising and gradually increase your exposure to heat, allowing your body to acclimatise.

When to stop exercising immediately

Doctors warn that dizziness, nausea, pronounced fatigue, palpitations, or confusion may indicate a heat-related condition. In such cases, physical activity must be stopped immediately, and the person should move to a cool space and rehydrate.

Specialists emphasise that as heatwaves become increasingly frequent, it is not only the type of exercise that matters, but also the time of day, location, and intensity of exertion. Physical activity remains essential for good health, but it must be undertaken in conditions that minimise the risk of heat stress.