Let’s face it, we’ve officially entered the time of year when the summer heat starts to wear on you. Here in Tucson, now that the monsoons have arrived, we’ve added an element of humidity to our normally dry heat.
It’s the type of weather that just sucks the energy out of you, making even the simplest tasks feel like a monumental effort.
In the summer, I notice a considerable difference in the number of steps and overall movement I get in a day. While I’m still committed to my workouts in the gym, and I continue to get out for a short walk with my dog super early in the morning, my overall daily steps are much lower than in the winter.
My guess is that a lot of you reading this have noticed the exact same thing. The sheer thought of stepping outside when it’s 100+ degrees and sticky humid is often enough to send you straight back to the comfort of your air-conditioned couch.
For the last few summers, this challenge has pushed me to put more thought into how I can keep my movement up.
With the help of our coaching team at Telos, we’ve put together our top tips for getting more movement into your day, even when you’re not in the gym.
BONUS: Even if it’s NOT crazy hot in the summer where you live, these tips are equally valuable in the winter when it’s too cold to leave the house!
Why Summer Heat Drains Your Movement
It’s not just “feeling lazy.” The extreme heat and humidity place a significant physiological burden on your body. Your cardiovascular system works harder to regulate your core temperature, diverting blood flow to your skin to facilitate cooling through sweat.
This increased demand can leave you feeling fatigued, lethargic, and simply less inclined to move. When your body is already working overtime just to exist in the heat, adding extra physical activity can feel overwhelming.
However, consistency, even in small doses, is the secret to lasting fitness. This means you DON’T need to be out running miles in 110+ degree heat to get beneficial movement in.
The goal isn’t to replicate your winter routine; it’s to adapt and find smart, sustainable ways to keep your body moving. Every step, every stretch, every intentional movement adds up, contributing to your overall health, energy levels, and long-term fitness goals. At Telos, we understand this challenge, and our philosophy is always about finding practical solutions that fit your real life.
The Telos Approach to Summer Movement
We believe in training for life, not just for the gym. This means understanding that your environment plays a huge role in your ability to move. Instead of fighting the summer heat, we learn to adapt to it.
This isn’t about sacrificing your fitness goals; it’s about strategically modifying your approach to ensure consistent progress, even when the thermometer is pushing triple digits. It’s about being resourceful and making the most of your indoor spaces and cooler hours.
Here are our top tips for getting more movement throughout your day, directly from the team at Telos:
Walk Indoors
When even the walk from your car to the store makes you think twice about going out, check out some good indoor options for walking.
Don’t underestimate the power of simply walking in a climate-controlled environment.
- Check Out Udall Rec Center (or Your Local Rec Center): Many community recreation centers, like Udall here in Tucson, offer indoor tracks or open gym spaces. We’ve had members get passes to use the indoor track in the summer, and it’s a fantastic, affordable way to add steps during the heat of the day. It provides a consistent, flat surface and, most importantly, air conditioning! Look into what your local community centers offer.
- Invest in a Walking Pad: If you work from home or spend a lot of time at a desk, a walking pad is an absolute game-changer. These compact treadmills fit right under your standing desk, allowing you to walk at a slow, comfortable pace while you work, take calls, or even watch TV. People who swear by these pads often say they’ve dramatically increased their daily step count, breaking free from being “trapped” at their desk all day. It’s a seamless way to integrate low-intensity movement into otherwise sedentary hours.
- Mall Walking: Seriously, it’s a thing, and it’s incredibly effective! Malls are air-conditioned, offer long, uninterrupted paths, and you can even window shop while you move. Aim for a few laps during the hottest part of the day. To make it more of a workout, try varying your pace or carrying a small backpack to add a light load. It’s a social, stimulating, and cool environment for getting those steps in.
Break It Up: Get In Micro Workouts
Instead of feeling like you need one long exercise session, sprinkle intentional movement throughout your day. These “movement snacks” add up, boost your energy, and prevent the stiffness that comes from prolonged sitting.
- Commercial Break Movement: During TV commercial breaks, stand up and do a minute of jumping jacks (or marching in place), squats, or stretches. If you’re streaming a show, pick a natural break point (like between episodes or during a scene change) to get up and move. This way, you can binge your favorite series without the guilt, knowing you’re actively breaking up sedentary time.
- Desk Movement Circuits: If you work from home or have a desk job, set a timer to get up and move every 60 minutes. Don’t just stand; actively move. Try a quick circuit: 10 bodyweight squats, 10 push-ups against your desk or a wall, and 10 leg raises (lifting one leg straight out in front of you, then the other). This short burst of activity gets your blood flowing, re-energizes your mind, and combats the negative effects of prolonged sitting.
- The “8 Minutes a Day” Plank Challenge: This is a fantastic way to build core strength and consistency with minimal time commitment. The idea is to accumulate 8 minutes of planking throughout your day, broken up into one-minute segments (or even shorter, 30-second holds if you’re starting out). For example, every hour on the hour, drop into a plank for 60 seconds. This frequent, short-burst approach is incredibly effective for building core endurance, improving posture, and increasing overall body awareness. It’s challenging but highly achievable, and the cumulative effect is powerful.
Leverage the Cooler Hours
While the midday sun is brutal, the very early morning or late evening can sometimes offer a tiny bit of relief, at least from the direct sun. These windows are prime opportunities for outdoor movement.
- Sunrise/Sunset Walks, Rides, or Hikes: Consider getting outside for a walk, bike ride, or hike right at sunrise or after sunset. The sun isn’t directly beating down, and temperatures are relatively lower. The desert scenery during these times can be breathtakingly beautiful, offering a peaceful and invigorating experience. Always prioritize safety: wear reflective gear if it’s dark, carry plenty of water, and let someone know your route.
- Head Out After a Storm: One of my family’s favorite activities in July and August is to spend time outside after a monsoon rain. It’s undeniably humid, but the air temperature drops significantly, and the smell of the desert after a rain is one of my favorite scents in the world.
- Join us for Ruck Club! If you’re looking for community and a unique way to get movement in, join our Telos Ruck Club! We meet every Sunday morning at 6:30 AM at the Sabino Canyon Visitor’s Center. Bring a weighted backpack (start light!) or just bring yourself to walk with us for an hour. Rucking builds strength, endurance, and mental toughness, all while enjoying the camaraderie of the Telos community in the (relatively) cooler morning air.
Prioritize Hydration and Listen to Your Body
This isn’t just about movement; it’s about supporting your body in the extreme heat. Hydration and self-awareness are paramount.
- Constant Sipping: Don’t wait until you’re thirsty – by then, you’re already dehydrated. Keep water or an electrolyte drink (like LMNT, a personal favorite!) with you at all times and sip constantly throughout the day, even when you’re not actively exercising. Electrolytes are crucial for replacing what you lose through sweat and maintaining proper bodily functions.
- Know Your Limits: On super hot days, your body is already working hard just to regulate its temperature. Don’t push yourself to the same intensity you might in cooler weather. It’s perfectly okay to dial it back. A gentle walk indoors is far better than pushing too hard outside and risking heat illness.
- Watch for Warning Signs: Be acutely aware of the symptoms of heat exhaustion (dizziness, nausea, excessive sweating, rapid pulse, headache, weakness, muscle cramps) and heatstroke (confusion, hot dry skin, slurred speech, loss of consciousness). If you or someone you’re with experiences any of these, stopthe activity immediately, move to a cool place, hydrate, and seek medical attention if symptoms don’t improve quickly. Your health and safety come first.
Make it Enjoyable
No matter what, if exercise feels like a chore, you won’t stick with it. Find activities you genuinely enjoy, and better yet, get some friends or family to join you!
- Pool Time: If you have access to a pool, swimming is one of the best ways to stay active in the heat. It’s low-impact, provides a full-body workout, and is incredibly cooling. Swim laps, play with kids or grandkids in the water, tread water, or kick in place with hands on the wall. It’s a family favorite of ours!
- Indoor Sports/Activities: Look into indoor rock climbing gyms, trampoline parks, or even roller skating rinks if those appeal to you. Many communities also have indoor pools for swimming or offer indoor sports leagues. Exploring new activities can keep things fresh and exciting.
- Check Out YouTube for Guided Movement: If you’re looking for structured indoor movement, YouTube is a treasure trove. We love channels like The Ready State (Kelly Starrett) for mobility drills and exercises you can do indoors on a hot day.
- Connect with Others: If possible, find a friend or family member to do indoor activities with you. Accountability and social connection can make movement much more fun and help you stay consistent. Consider joining a class or doing a personal training session at Telos – our community is built on mutual support and encouragement.
The key, as always, is consistency over perfection. Those five-minute bursts of movement, those extra trips up the stairs, those moments of intentional stretching, or a quick bodyweight circuit – they all add up.
They build the habit, strengthen your body, and keep you moving towards your goals, even when the Tucson summer tries its best to keep you glued to the couch. Remember, every little bit of movement is a win, and it’s all about finding what works for you to stay active and resilient year-round.