7 ways to keep walking when it’s hot outside

Summer in Queensland offers plenty of opportunities for outdoor fun, but the heat and humidity can make staying active challenging. While regular physical activity is key to good health, heat-related illness, sunburn, and ultraviolet radiation (UV) exposure pose real risks¹. Walking is a perfect way to be active in the warmer months. It’s accessible, affordable, and you can do it almost anywhere! Here are 7 smart ways to step into a healthier, happier summer:

1. Time your outings

Try going for a walk in the early morning or later in the afternoon when it’s cooler. You’ll feel more comfortable being active at this time of day, and you’ll avoid the harshest UV rays. Plus, it’s a great time to soak in the peaceful vibe and enjoy the beauty of golden hour in Queensland.

Man carrying water bottle walking outside with cap on.

On days when you can’t avoid high UV levels, consider opting for an air-conditioned indoor route, like your local shopping centre. Many shopping centres host regular Heart Foundation Walking Groups. Find one at a location near you.

2. Be sun and heat safe

Slip, Slop, Slap, Seek, Slide! These 5 steps from Cancer Council Queensland are smart ways to protect yourself:

cover up with lightweight, breathable clothing
use sunscreen, even on cloudy days
a wide-brimmed hat offers the best protection for your face from UV rays
seek shaded walking paths or parks
slide on some sunglasses to protect your eyes.

3. Stay hydrated

Drink plenty of water to replace lost fluid. High temperatures can lead to increased sweat loss and dehydration. Drinking enough water helps maintain your energy levels and keep your body cool, allowing you to feel great while enjoying your walk. It’s also a good idea to carry a water bottle on your summer walks.

Person tying up running shoes with water bottle on ground.

4. Take walking ‘snacks’

No, not the food kind, we’re talking bite-sized bursts of walking! 1 minute, 3 minutes, 10 minutes – every step counts and even short walks can:

improve your heart health^2,3
lift your mood³
increase your energy levels³
boost your metabolism³, and
help you connect with people in your community⁴.

Plus, they’re a perfect way to break up long sitting sessions and clear your mind.

Here are some ideas on how to take walking ‘snacks’:

Go for a short walk on your lunch break
Take the long way to your favourite coffee shop
Get off 1 stop earlier on public transport and walk the rest of the way
Take the stairs instead of the lift
Park at the back of the carpark and walk
Go for a walking meeting
Go for a stroll after dinner, once the sun has set.

Young woman wearing blue cap smiles at camera in front of ocean at sunset

5. Make it social

Summer can be a busy time but there’s no need to miss out on being active. Plan a family walk or walk with a friend. Lock in a regular catch up or reach out to someone you haven’t seen for a while – walking and talking is a productive use of time!

6. Be open to exploring

Whether you are travelling somewhere new or staying close to home this summer, seek out a different place to be active. Try window shopping, a walking trail or explore your neighbourhood – you might find new shaded, delightful places to move that suit your everyday journeys.

7. Be walkability aware

Well-maintained and well-lit footpaths make it easier for everyone to walk. Uneven surfaces can cause unnecessary trip and fall hazards, make it less safe for older people, and difficult for people with prams, white cane users or those rolling in a wheelchair.

If you don’t have places to walk safely near you, be a walking advocate and contact your local council or Member of Parliament. Reporting issues and requesting maintenance helps improve walkability in your neighbourhood.

Every step counts.

Want to be more active? Visit www.10000steps.org.au

Become a friend of Queensland Walks and do a Walk My Street check.

Sources

1. Snyder A, Valdebran M, Terrero D, et al. Solar ultraviolet exposure in individuals who perform outdoor sport activities. Sports Med Open. 2020;6:42. doi: 10.1186/s40798-020-00272-9.

2. Kelly P, Murphy M, Mutrie N. The health benefits of walking. In Mulley C, Gebel K, Ding D, editors, Walking. Emerald Group Publishing. 2017. p. 61-79. (Transport and Sustainability). doi: 10.1108/S2044-994120170000009004

3. Morris JN, Hardman AE. Walking to health. Sports Med. 1997;23(5):306-32. doi: 10.2165/00007256-199723050-00004

4. Glover TD, Todd J, Moyer L. Neighborhood walking and social connectedness. Front Sports Act Living. 2022 Apr 12;4:825224. doi: 10.3389/fspor.2022.825224