Expert says you must avoid exercising in this four-hour time slot as 40C heat hits UK
People in warning areas are advised to drink plenty of fluids and stay out of the sun. (Image: Getty)
As the Met Office issued a rare red alert for extreme temperatures in parts of England and Wales this week, experts shared advice on how to stay safe in rising temperatures.
Temperatures are expected to reach up to 40°C in some areas later this week. The warning covers London, parts of the Midlands, south-east Wales and southern England and will remain in force from 9am on Wednesday until 9pm on Thursday.
Forecasters say intense heat combined with high humidity can create dangerous conditions and cause serious disruptions to daily life, including delays and problems with transport networks.
Those who regularly go jogging or going to the gym are also asked to be extra careful, and the doctor warns them not to exercise during the hottest hours of the day.
The Met Office recommends no exercise between 11am and 3pm (Image: Getty)
The Met Office’s advice states that exercise is best avoided between 11am and 3pm. “People in warning areas are advised to drink plenty of fluids, stay out of the sun and avoid exercise between 11am and 3pm.”
An experienced hospitalist and consultant practitioner in the United Kingdom, Dr. Commenting on the advice, Hussain Ahmad said: “Solar radiation peaks between 11am and 3pm, making surfaces such as asphalt much hotter than the air, increasing your overall heat load.
“Since your body is already trying to stay cool by sweating and increasing blood flow to your skin, adding exercise raises your body temperature even faster.
Dr Ahman says swimming is the best exercise in hot weather (Image: Getty)
“During a heatwave, in hot or humid conditions, heat gain exceeds your body’s ability to lose it, increasing the risk of heat exhaustion or, in severe cases, heatstroke.”
Dr Ahmad says swimming is the best form of exercise during a heatwave as water helps dissipate heat.
But if running or cycling is your exercise of choice, he says it’s “usually safer to do it before 10 a.m.”
“Indoor strength training in an area with good air flow is a more practical alternative,” he added.
The doctor also recommends exercising in shaded areas, keeping sessions shorter and drinking plenty of water.
Those who go to the gym are advised not to skip cool-down exercises in hot weather. (Image: Getty)
“Wear loose, light-coloured clothing and stop if you start feeling dizzy or unwell,” he added. Click2Pharmacy.
JD Gyms He also shared expert advice on training safely in hot weather.
Experts encourage gym-goers to stay hydrated regularly, adjust workout times if possible, reduce workout intensity, extend rest periods between sets, and never skip cool-down periods.
They explain: “Effective cooling down is essential after exercising in extreme heat.
“Suddenly stopping exercise in hot conditions can increase feelings of dizziness, nausea and fatigue, so UK gym-goers should aim to take five to ten minutes after exercise to gradually lower their heart rate and regulate their core temperature through gentle movement and light stretching.”
