Written by Ameila Heimerman

The ongoing heat wave that is affecting most of the United States makes the short walk from your parked car to the automatic store doors a sweaty trek. If short walks are uncomfortable, longer durations of exercise are completely off the table. Although the rising temperatures seem to trump your health and exercise efforts, there are plenty of ways to stay active and stay cool at the same time.

Join a gym

Have you considered joining a nearby gym? Finding a gym to attend can be intimidating, but the internet and social media platforms make it easier than ever to see pictures and read reviews without leaving your air-conditioned home. Most gyms offer free trials that last a couple days upwards to a week that will allow you to tour and experience the gym’s features before signing up for a membership. Locating the right gym for you can be difficult, so don’t be afraid to tour as many gyms as it takes to find the one!

If you know someone with a gym membership, consider looking into getting a guest pass and joining them for a day. Most gyms allow you to purchase a guest pass with ease upon your visit, or maybe your friend’s membership allows them to bring a guest for free! Working out with a friend is not only a fun way to catch up but can also motivate you to commit to your exercising. It always feels better to have a friend right beside you doing the same exercises to help keep you accountable for completing your workout.

Workout classes

Most gyms offer a variety of fitness classes taught by a trained and credentialed coach. Some popular class options are cycling, body pump, dance cardio, and pilates. You can find more information on how to sign up for these classes on your gym’s website or in-person by reading flyers or asking an employee or coach.

Don’t have a gym membership? No worries. There are plenty of places unaffiliated with gyms that offer fitness classes. A simple internet search can help you find cycle bars or pilates studios that allow you to book classes in accordance with your schedule. A few popular chains are Soul Cycle, Barry’s Boot Camp, Orangetheory, and [solidcore]. These classes can be a great way to schedule workouts into a busy week.

At-home workouts

Sorry if this next suggestion gives you 2020 lockdown flashbacks. At-home workouts are a great way to exercise while avoiding record temperatures. YouTube is a great resource to find workouts of all genres that can be completed in the comfort of your own home. Whether you are looking for a strength workout, a cardio workout, or a dance workout, there is a video curated to your needs. No dumbbells or workout equipment at home? No worries. There are plenty of YouTube workout videos that do not require any equipment besides you and your willingness to work. If you are looking for equipment, a trip to Walmart, Target, or a quick Amazon order can get you what you need to build some muscle while staying chilly.

If you have a treadmill, exercise bike, or even a Peloton, you are already set for a great workout. Peloton is unique by providing you a variety of at-home workouts led by virtual coaches that help you get your blood pumping. There is no need to fear if you have a regular bike, treadmill, or other cardio machine. Experimenting with interval training (hard work for 1-minute, calmer work for 30 seconds) or curating a playlist with your favorite songs can be fun ways to ramp up a typical cardio workout. The possibilities are endless, and the heat is at bay.

Swimming

Whether you have a pool at home, in your neighborhood, your gym, or you need to visit the community pool, swimming is very accessible in the hot summer months. Swimming is a great, low-impact option to stay cool and get your heart pumping. The water is refreshing and acts as a sense of resistance, making it a tougher workout than walking. If swimming laps does not seem appealing to you, consider looking for water-based workout classes. The availability of these may be slim, but it is important to find a workout that you enjoy and can commit to regularly.

Finding cooler parts of the day

If you’ve been inside all day blasting the AC, you might be inching to get out and move. The hourly forecast on your weather app or website is an easy way to view when the temperatures begin to drop. Typically, early mornings and late nights have cooler temperatures that make venturing outside more enjoyable. Once you determine what time of day you want to get outdoors, plan accordingly! Wake up early to beat the heat or dress with reflective wear at night to ensure you are seen by cars. If these hours seem unrealistic for you, consider the above options to help you meet your movement goals.

Bottom Line

The crazy heat waves and fluctuations should not prevent you from achieving your fitness goals. With the summer months in full swing, many Americans are affected by these dangerously high temperatures. There are plenty of ways to stay cool and exercise and I guarantee there is one that is perfect for you, your goals, your preferences, and your schedule. Happy moving and please, STAY COOL!

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5 Ways to Stay Active During a Heat Wave