August has a way of testing a good habit. You finally found your walking routine this spring, but when the humidity rolled in, your morning loop started to feel like a slog. If you've been tempted to hang up your walking shoes until the weather breaks, this one's for you. The goal isn't to push through the heat. It's to work with it so your walking habit survives the summer intact.
A little movement goes a long way
First, some reassurance about what you're trying to protect. You don't need to log heroic distances to get walking's benefits. Research shared in the Portal's recent walking webinar with Dr. Marla Beauchamp suggests that many older adults see substantial health benefits at around 6,000 to 8,000 steps a day, or roughly 30 minutes of brisk walking. The biggest gains come when someone who has been fairly inactive simply starts moving a little more.
That matters on a hot day, because it takes the pressure off. A shorter walk still counts. Two ten-minute strolls count. The point is to keep the habit alive, not to hit a perfect number while the thermometer climbs.
Why heat demands more of us as we age
There's a real reason a hot afternoon feels harder than it used to. As the Portal's video with family physician Dr. Erin Gallagher explains, the body's built-in cooling systems become less efficient with age. Changes in circulation, sweating, and our sense of thirst make it harder to shed heat and stay hydrated, increasing the risk of heat exhaustion and heat stroke.
Certain medications add to that risk. Common medications for blood pressure, mood, allergies, and other conditions can interfere with sweating or fluid balance. If you take regular medication, it's worth a quick conversation with your doctor, nurse practitioner, or pharmacist about how it affects you in hot weather. None of this means slowing down. It just means being a little more strategic about when and how you walk.
Simple ways to keep walking when it's hot
- You have more options than "brave it" or "skip it." A few adjustments go a long way:
- Walk on the cooler edges of the day. Early morning and late evening are usually the most comfortable and safest. Aim for those windows and let the midday heat pass.
- Bring water and sip before you're thirsty. Thirst is a less reliable signal as we age, so don't wait for it. A water bottle on your walk is a small habit with a big payoff.
- Dress for it. Light, loose, breathable clothing, a wide-brimmed hat, and a shady route make a noticeable difference.
- Move indoors on the worst days. A few laps around a shopping mall, a community centre, or even your own hallway keep your legs moving when air quality or a heat warning says to stay in. Every step still counts.
- Know the warning signs. Dizziness, nausea, headache, weakness, or confusion mean it's time to stop, get to a cool place, and hydrate. When in doubt, rest.
Keep your momentum, keep your balance
One more thing to remember from the walking webinar: walking is powerful, but it works best alongside a little strength and balance work. A couple of short sessions a week, including sit-to-stands from a chair, heel raises, and gentle balance practice, help protect the muscle, bone, and stability that keep you steady on your feet year-round. During the hotter weeks, when some walks move indoors or get shorter, it's a good time to fold a few of these in.
The best walking routine is the one you'll keep doing. A hot August doesn't have to break your stride. Shift the timing, pack the water, listen to your body, and you'll carry your spring momentum right through to the cooler days ahead.
Want to go deeper? Watch the full walking webinar with Dr. Marla Beauchamp, and see the Portal's guide to staying safe in the heat with Dr. Erin Gallagher.
