Many people enjoy warm-weather outdoor activities like walking, gardening, or playing tennis. Make sure to play it safe in hot weather. Too much heat can be risky for older adults and people with health problems. Being hot for too long can cause hyperthermia—a heat-related illness that includes heat stroke and heat exhaustion.
If you want to be active when it’s hot outside:
Check the weather forecast. If it’s very hot or humid, exercise inside with videos online, or walk in an air-conditioned building like a shopping mall.
Drink plenty of liquids. Water and fruit juices are good options. Avoid caffeine and alcohol. If your doctor has told you to limit liquids, ask what to do when it is very hot outside.
Wear light-colored, loose-fitting clothes in natural fabrics.
Dress in layers so you can remove clothing as your body warms up from activity.
Know the signs of heat-related illnesses and get medical help right away if you think someone has one.
Tips for exercising in cold weather
You can exercise outdoors in the winter, but take a few extra steps to stay safe before braving the cold. Exposure to cold can cause health problems such as hypothermia, a dangerous drop in body temperature.
If you want to walk, ski, ice skate, shovel show, or do other outdoor activities when it’s cold outside:
Check the weather forecast. If it’s very windy or cold, exercise inside with videos online and go out another time.
Watch out for snow and icy sidewalks.
Warm up your muscles first. Try walking or light arm pumping before you go out.
Pick the right clothes. Wear several layers of loose clothing. The layers will trap warm air between them. Avoid tight clothing, which can keep your blood from flowing freely and lead to loss of body heat.
Wear a waterproof coat or jacket if it’s snowy or rainy. Wear a hat, scarf, and gloves.
Learn the signs of hypothermia.
