Beat the Heat: 5 Indoor Exercises You Can Do When It’s Too Hot Outside

Older couple dancing as one of the indoor exercises

As temperatures across the country hit record highs, finding indoor exercises to stay in shape and maintain fitness goals can be challenging.


This summer is on track to be hotter than average in the United States, particularly in the Rockies and Plains area, according to The Weather Channel. The northwestern United States is in the midst of a heatwave with average daily temperatures reaching 100 degrees Fahrenheit. Lack of rain is contributing to scorching temperatures. Nearly 46 percent of the country is experiencing a drought.


Staying cool during high temperatures is important, particularly for the elderly. Heat-related illnesses occur when the body is not able to properly cool itself. Heat-related deaths occur more frequently among adults aged 65 and older, according to the Centers for Disease Control and Prevention. Instead of skipping your workout when temperatures rise, Fred Astaire Dance Studios has some ways for seniors to beat the heat and partake in some indoor exercises.


Join a pickleball team. Pickleball combines elements of tennis, badminton, and ping pong and is an ideal activity for all age levels and skills. Your local parks and recreation department or community center likely has a pickleball league that plays each week on the indoor basketball courts. Check out this video to learn more about this fun sport.


Swim. Embrace the warm temperatures and swim some laps in the pool or join a water aerobics class. Swimming is a low-impact workout that is great for your joints and is one of many effective indoor exercises.


Walk on a treadmill. Don’t forgo your daily walks because of hot temperatures. Turn on your favorite television program and spend 30 minutes walking on the treadmill. The treadmill allows you to set your desired pace and incline so you can decide how challenging to make the workout.


Yoga. Yoga is an excellent form of exercise for the body and mind. It can help strengthen bones, improve sleep, and alleviate aches and pains. There are many free yoga classes on YouTube for you to try from the comfort of your living room, or you can attend a local class. In this clip, a 73-year-old yoga instructor tells how he started practicing and teaching yoga after he retired.


Ballroom dancing. Ballroom dancing is a fun, low-impact workout that allows you to improve your cardiovascular health and increase flexibility from the comfort of an air-conditioned studio. Fred Astaire Dance Studios offers private or group lessons to learn how to foxtrot, waltz, and tango. Not only is ballroom dancing a healthy way to stay in shape, but it’s also a fun way to exercise. Take a look at these groovy seniors who recently became TikTok stars with their dancing skills.


Symptoms of Heat Exhaustion

If you don’t want to give up your outdoor exercise, make sure to educate yourself on the symptoms of heat exhaustion to stay healthy.

  • Heavy sweating
  • Weakness
  • Cold, pale, and clammy skin
  • Fast, weak pulse
  • Nausea or vomiting
  • Fainting

To treat these symptoms, move to a cooler location and drink water. If you, or an exercise buddy, experience high body temperature, hot, red, dry, or moist skin, rapid and strong pulse, or possible unconsciousness, you could have heat stroke and need to seek immediate medical attention.


Exercise Inside at Fred Astaire Dance Studios

Avoid the risk of heat exhaustion and get your daily exercise in by scheduling a dance lesson at Fred Astaire Dance Studios. Contact your local Fred Astaire Dance Studios to learn about our introductory offer for new students.