How to Stay Active in 100° Heat
A Realistic Summer Movement Routine for Desert Living
If you live in the desert, a movement routine in the summer isn’t about waking up at 5am and crushing a workout.
At least… not for me.
It’s about figuring out what works around the heat, your energy, and real life—and letting that be enough.
Living near Phoenix, summer movement looks very different than the rest of the year. I’ve had to let go of what I thought consistency should look like and I’ve adopted a much more sustainable outlook on working out during the hottest time of the year.
The Truth About Working Out in the Desert
By midday, it’s not just hot—it’s draining. Sometimes throughout the Summer it’s also just plain dangerous to push yourself in the heat.
If you’ve already been out in the heat running errands, working, or just living your life, the last thing you want to do is force a hard workout.
So instead of pushing through, I’ve shifted to this mindset:
Movement doesn’t have to be intense to count—it just has to happen. Period.
Mornings (When I Occasionally Try)
Takin’ it easy today
I am not a morning person. Like in the slightest.
But on days I’m working from home, I actually like to take my dog out around 8am while it’s still tolerable. It’s not a full workout, just a simple 20-30 minute walk to start the day. Just look at the temperature difference throughout the day yesterday! 69 degrees at 8:15 am is very doable but just 45 minutes later, it’s already mid 70’s.
And that’s enough. For both me and the pup. In fact, yesterday I was even wearing flip flops. In hindsight, that was not the best idea because we did a tiny bit of running and flip flop straps rubbing on the top of your foot does not feel great after a while. However, even if we didn’t get a few spurts of running in, we were out there moving around for 24 minutes and I burned 163 calories! It might not sound like much, but it really can add up.
Midday Movement (Real Life Version)
If I’m working, I usually try to take a quick walk around 11am on my break.
Right now, I can still manage it—but once it starts hitting 100° by late morning, I’ll probably stop doing this altogether.
Because again—this isn’t about forcing it.
It’s about adjusting.
Evenings (This Is Where I Thrive)
This is my main movement window in the summer.
- Walks with my dog
- Family walks to the park
- Letting the kids run around while I move too
It feels less like a workout and more like just… living life outside again.
Pool Time = Movement (Yes, It Counts)
Swimming is always a great way to stay active without overheating.
It’s low-effort, refreshing, and still gets your body moving—especially on days when everything else feels like too much.
Indoor Workouts (When I Want Something Structured)
When I do feel like working out, I keep it inside:
- Elliptical
- Free weights
- Zumba
- Gym sessions
Typically if I’m doing one of these activities, I’m in the mood to work out so I will get full on sweaty but I’m hydrating and have a fan blowing.
When I’m Not in the Mood at All
This is the most important part.
Because some days, after being in the heat, I’m just done.
On those days, I don’t skip movement completely—I just shift it:
- Yoga
- Calisthenics
- Stretching on the floor
Something light. Something easy.
Something that still counts.
Cleaning = Workout (And I Fully Stand By This)
On weekends especially, this is one of my go-to strategies.
If I need to reset the house, I treat it like a workout:
- Deep cleaning
- Organizing
- Moving constantly
I’ve even log it on my watch—because honestly, it is movement.
It helps me feel productive in more than one way.
Desert Wellness Staples (What Actually Helps Me)
To make any of this sustainable, a few things make a huge difference:
- Electrolytes (I have Drip Drop on Subscribe and Save on Amazon)
- A big water bottle I actually keep near me ( I’ve been loving the Owala Free Sip)
- Lightweight, breathable clothes (Typically it’s a pair of my favorite Felina leggings and a loose Under Armor Tank Top)
- Hoka Clifton 10 Running Shoes (These deserve their own post, but I’ll just say it’s like walking on clouds)
- Cooling towels for outdoor time (More helpful than you realize!)
- SPF and Hair Ties (non-negotiable here)
- Fitness Watch (I’m a Samsung girl so I have a Samsung Watch and I love it)
These aren’t extras—they’re what make movement possible in this kind of heat.
I’ve also learned that if I don’t have a big water bottle right in front of me, I just won’t drink enough. I usually keep something like a 40–64 oz insulated tumbler nearby all day because it keeps my water cold and makes it easier to stay on track.
What a Real 100°+ Day Looks Like for Me
This is the part no one talks about.
Some days look like:
- A short evening walk
- Maybe time in the pool
- Light stretching before bed and/or Calisthenics while watching TV with the kids.
And that’s it.
No intense workout. No pressure to do more. Just being happy with getting that movement in and not beating myself up for not getting in some intense “legitimate” work-out.
Final Thoughts: Letting Movement Look Different
Summer in the desert isn’t the time to push harder.
It’s the time to adjust, slow down, and stay consistent in a different way.
Some seasons are for progress.
Others are for maintenance—and that’s just as important.
And honestly? This way feels a lot more sustainable.
Have any tips for staying active in the heat? Let me know below!
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