7 Ways to Walk Through the Heat

Sure, we look forward to the summer months. To lazy days sitting by the pool, taking time for some rest and relaxation, and just generally slowing down. But in addition to those summer pastimes come rising temperatures and humidity, which can make being active outside downright unbearable. So what can you do to keep moving and get your walks in during the hot summer months? Well, we’ve got some ideas for you.

First, if you’re heading out to savor the sunshine, make sure you are properly prepared for the summer heat. Click here to read 9 Ways to Stay Safe in the Sun for tips to keep in mind as you head outside to get in your miles.

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But what do you do if the heat is just too much? You switch it up. The following are several ways you can rethink your walk when the mercury reaches all new heights.

  1. House Walking: The 99 Walks signature house walking classes aren’t just for the winter. With a new class each week, you’ll find a way to get in a quick 15-minute walk right inside your own home! The house walking classes found in the app lead you through choreographed walking workouts perfect for everyone and include some basic strength exercises to enhance your workouts. Each class is equivalent to about a 1-mile walk which you’ll manually log in once completed. Do one or stack multiple classes for a great workout!

  2. Treadmill Classes: If you have a treadmill, power up one of the 99 Walks Treadmill Classes for a 30-minute walking class specifically designed for treadmill walkers.

  3. Water Walking: If you have access to a pool, lake, or even stream, nothing will keep you cooler in the summer than walking through water! If you’re in a lake or stream, you may want to strap on a pair of water shoes to protect your feet. Water walking is a great low-impact exercise that keeps you cool and raises the intensity thanks to the resistance of the water. 

  4. Sunrise Stroll: It’s no surprise that the temperature is at its lowest at the start of the day, so head out early to get your miles in. And, you just might find yourself a bit more energized and productive after starting your day out with exercise.

  5. Nighttime Hike: If it’s safe for you to do so, consider heading out after the sun sets for an evening walk. Grab a friend, a flashlight, and reflective gear and discover a new view of your favorite walk. 

  6. Walk in the Rain: You can read why walking in the rain is good for you here, but it’s also a good way to stay cool. So if one of those summer showers brings the clouds, head on out for a welcome relief from the heat. Just make sure to take cover if there is thunder and lightning, and be back before the sun comes out and the humidity skyrockets to steam shower status.

  7. Shorten Your Steps: Yeah, we all have goals, but we have to be realistic about what’s possible within our surroundings. If the heat has you beat, it may be time to rethink the distance you set out to conquer and limit the time outside. Take two 15-minute walks a day, one in the morning and one in the evening, instead of one 30-minute walk. Or, perhaps adjust your goal for the month. But, whatever you choose, don’t stop walking because something is better than nothing.

So, this summer, don’t use the heat as an excuse not to get in your miles. But do pay attention to your body. Too much heat exposure and dehydration could lead to heatstroke, which may be signaled by dizziness, lack of sweating, throbbing headaches, rapid heartbeat, shallow breathing, and hot skin. If you suspect you or someone you know is suffering from heat stroke, seek medical attention immediately – it can be very serious.

With rising temperatures, we all must reconsider what’s safe when it comes to physical activity. Find a solution that works best for you and make any adjustments necessary to safely walk through the heat.


Join the 99 Walks monthly walking challenge and earn inspirational jewelry while walking your way to better with a full-featured and motivational walking app and supportive community. Go to www.99walks.fit for more information.