Fitness expert Jess Bass, from Ten Health & Fitness, has warned that a common mistake people make during hot weather is thinking exercise has to be all or nothing.
Reduce intensity, don't stop
Bass said: "A common mistake people make during hot weather is thinking exercise has to be all or nothing. It doesn't. In fact, one of the most effective things you can do during a heatwave is reduce the intensity rather than stop moving altogether."
She suggested swapping a run for Pilates, mobility work or strength exercises performed in a cooler environment to stay active while placing less stress on the body.
Strength and mobility
Bass emphasised that the goal is not to push through the heat but to keep moving in a way that supports the body. She said: "Your body is already working harder to regulate its temperature, so this isn't the time to chase personal bests or push through fatigue."
She recommended shorter, lower-intensity sessions that prioritise strength, mobility and control, noting that Pilates is particularly well suited to hot weather because it helps develop strength, stability and flexibility without relying on prolonged high-intensity effort.
Timing and hydration
Bass advised exercising during early mornings and later evenings when it is generally cooler, reducing physiological strain. Staying hydrated before, during and after activity is equally important.
She also warned to look out for warning signs such as dizziness, nausea or excessive fatigue, saying: "Don't ignore warning signs such as dizziness, nausea or excessive fatigue - they're your body's way of telling you that you have already reached your limit."
Consistency over intensity
The fitness instructor explained that even 20 to 30 minutes of purposeful movement can help maintain strength, mobility and joint health. She concluded: "A heatwave should encourage us to adapt our exercise habits, not abandon them altogether."
