Health experts urge safe summer exercise amid heat

Medical professionals across several countries stress that hot weather should not halt regular physical activity, but it must be adapted to cooler periods of the day. Prof. Dr. Mehmet Ağırman recommends exercising in the early morning (08:00‑10:00) or late afternoon (16:00‑18:00) and limiting sessions to 20‑30 minutes, five days a week, totaling at least 150 minutes of light to moderate activity weekly. Mirza Bedir adds that the hottest hours (11:00‑16:00) should be avoided, urging participants to choose morning or evening slots, stay well‑hydrated, wear breathable clothing, and incorporate proper warm‑up and cool‑down routines.

The experts note that regular exercise supports cardiovascular health, lowers the risk of diabetes, hypertension and obesity, and improves cognitive function. However, they warn that people with chronic heart disease, hypertension, diabetes, or who are elderly, pregnant or on certain medications need medical guidance before exercising in heat. Prof. Dr. Murathan Küçük highlights that extreme temperatures increase heart workload and can trigger arrhythmias, chest pain or fainting, especially in vulnerable groups. Prof. Dr. Serda Duman cautions that unsupervised or intense activity without adequate fluid replacement raises the risk of musculoskeletal injuries. Across all advice, staying hydrated, listening to the body’s warning signs, and seeking medical attention for persistent symptoms are emphasized as essential safety measures.