Stay Safe, Stay Active: How to Keep Moving All Summer Long

Warmer weather brings plenty of opportunities to get outside and stay active—but summer workouts require a smart approach to avoid heat-related injuries or overexertion. Whether you're a seasoned runner, a weekend warrior, or someone looking to move more this season, your local physical therapy team can help you keep fitness goals on track without compromising safety.

Here are some PT-approved tips to help you move smarter this summer:

Hydration Comes First

Staying well-hydrated is essential when exercising in the heat. Drink water before, during, and after your workout—even if you don’t feel thirsty. Physical therapists often see an increase in cramping and fatigue during the summer, which can often be prevented with proper hydration and electrolyte balance.

Time Your Workouts

Avoid peak heat hours between 10 a.m. and 4 p.m. Opt for early morning or evening workouts when temperatures are lower. This reduces the strain on your body and helps prevent overheating, especially if you're engaging in cardio-heavy or high-intensity activities.

Warm Up and Cool Down—Yes, Even in the Heat

It may be tempting to skip your warm-up when it’s hot outside, but warming up properly helps increase circulation, prepare your muscles for movement, and reduce your risk of injury. Likewise, a proper cool-down helps bring your heart rate down gradually and supports muscle recovery.

Dress for the Weather

Choose lightweight, breathable, and moisture-wicking clothing to help regulate body temperature. A wide-brimmed hat and sunglasses can also protect you from the sun’s harsh rays while you're getting your steps in or enjoying a jog in the park.

Modify Workouts Based on Conditions

Physical therapists recommend scaling your workout to match the weather conditions. If it’s particularly hot or humid, consider lowering the intensity or shortening the duration of your activity. Not every day needs to be a personal best—consistency and safety come first.

Know the Warning Signs

It’s important to recognize the early signs of heat-related illnesses such as heat exhaustion and heatstroke. If you experience dizziness, nausea, rapid heartbeat, confusion, or excessive sweating, stop your workout immediately, move to a cooler place, and hydrate.

Bring It Indoors

On days when it’s simply too hot to be outside, bring your workout indoors. Low-impact options like resistance training, yoga, or bodyweight circuits can be just as effective when performed safely inside. Many PT clinics also offer supervised exercise programs tailored to your goals.

Stay Active With Confidence
Summer is a great time to move more, enjoy the outdoors, and improve your overall wellness. With the right precautions—and guidance from a physical therapist—you can stay safe and strong all season long.

Need help building a workout routine that fits your goals and the season? Contact your local PT clinic today!