Daijiworld Media Network – New Delhi

New Delhi, Apr 30: Exercising during a heatwave can be challenging as high temperatures put additional strain on the body, increasing the risk of dehydration, fatigue and heat-related illnesses. However, experts say workouts need not be skipped entirely if routines are adjusted based on age and weather conditions.

Studies have shown that exercising in heat can increase plasma volume and improve cardiac output, helping the heart pump blood more efficiently. But extreme heat also forces the body to work harder to regulate temperature through sweating, which can lead to quicker exhaustion and fluid loss.

Health experts recommend tailoring workouts across age groups to ensure safety.

Children and teenagers should focus on light activities such as playing in shaded areas, swimming or indoor exercises. Sessions should be short, with frequent hydration breaks, while avoiding outdoor activity during peak afternoon heat.

Adults in their 20s and 30s are advised to opt for early morning or late evening workouts. Low to moderate intensity exercises, including indoor strength training and controlled cardio, are considered safer than high-intensity sessions during hot conditions.

For those in their 40s and 50s, maintaining a balance between activity and recovery becomes important. Brisk walking, moderate cycling and yoga are suitable options, with emphasis on avoiding overexertion and listening to the body.

Senior citizens are more vulnerable to heat-related complications due to reduced cooling efficiency and underlying health conditions. Gentle walking in shaded or indoor areas, chair exercises and light mobility routines are recommended, along with strict attention to hydration.

Across all age groups, experts stress the importance of exercising during cooler hours, wearing breathable clothing, staying hydrated and taking regular breaks. Direct sun exposure should be avoided wherever possible.

Individuals are also advised to watch for warning signs such as dizziness, nausea, rapid heartbeat or unusual sweating patterns, which may indicate heat-related illness and require immediate attention.

With appropriate precautions and a mindful approach, maintaining fitness routines during a heatwave is possible without compromising health, experts added.