Have joint pain or muscle pain? So do nearly 90 percent of Canadians. During the summer heat, those with pain and mobility concerns often experience even more swelling and discomfort. That may make you want to ease off on your workout routine. In fact, smart exercise helps combat pain, improve function, and keep your body resilient.
Mercury not in retrograde: when heat becomes a stress test
As the sun’s rays peak over the horizon and the mercury soars, your body responds. “The environmental conditions when we’re exercising contribute to the overall intensity our body experiences from a workout,” explains orthopedic surgeon Eric Novack.
Heat and the cardiovascular load
Novack notes that on a hot day, the blood vessels closer to the skin “[expand] to help us get rid of heat.”
“We also lose more fluid through sweat,” he adds. “The combination of ‘making the pipes bigger’ and loss of fluid can increase the work our heart needs to do to pump most effectively.”
As the body works to stay cool and hydrated, the heart faces added strain, making fatigue feel more intense than we might expect.
“During summer weather, many training individuals believe fatigue is merely a mental state,” warns Jason Schroder, doctor of osteopathic medicine. “Having worked for years in peri-operative care observing how the cardiovascular system reacts to physical exertion, I would push back on that. Due to heat, your heart has to work double time.”
Muscle performance and recovery in hot conditions
Beyond putting more pressure on your heart, diverting blood to cool you down means your muscles don’t get the blood flow they need, Schroder notes. That impacts energy levels during your workout, as well as “delaying [muscle] repair after exercise … until cooling is established,” he says.
In other words, while your body prioritizes keeping cool, the repair and recovery processes in muscles and joints take a back seat.
“Your body essentially hits ‘pause’ on regenerating damaged joints and muscles while it is working to maintain your internal body temperature,” explains Ayesha Bryant, MD. “If you don’t reduce the intensity of your activity in the heat, you can risk setting off a system-wide pro-inflammatory response.”
“If you have existing joint problems, the increased systemic inflammatory response of high intensity exercise in the heat will further irritate the pain and stiffness associated with the original joint injury,” Bryant adds.
However, pressing pause on your summer workouts isn’t the solution. Quite the opposite.
Pressing forward on summer workouts
“I’m not saying that you should be sedentary just because it’s 100 degrees outside,” says Bryant. “Motion is essential for managing [joint issues such as] osteoarthritis. Without motion, joints tighten up; you gain weight, which puts even more stress on the knees and hips; and you lose the ability to move independently.
“Just don’t go for a hard run in the heat,” she says. “I suggest low-resistance exercises. These exercises will keep the blood flowing and the muscles moving, without putting your body in distress.”
A practical guide to exercising in the heat
Hydration help
“We need to be more mindful of our hydration,” says orthopedic surgeon Eric Novack. “Water, sometimes with added electrolytes, is important. We can also ‘eat our hydration’ through fresh fruits and [foods such as] soups and stews.”
Five joint-friendly, heat-appropriate exercises
It all starts with timing. “Adjust your intensity and exercise during the cooler parts of the day,” suggests Josh Schlottman, certified strength and conditioning specialist. “This is to prevent unneeded stress on your heart and avoid heat-related illness.”
“Low-intensity activities, also called ‘low and slow’ aerobic exercise, operate in a metabolic zone that promotes healing and growth in the body and brain,” Schlottman explains. “Low-intensity ‘active-recovery’ movements like gentle walking, stretching, or light yoga support your body’s repair mechanisms just by increasing blood flow.”
Schlottman notes that this improved circulation delivers oxygen and nutrients to the muscles. “It also flushes out metabolic waste without adding a high inflammatory load,” says Schlottman. “Gentle movement is the opposite of chronic inflammation by soothing the nervous system and promoting tissue repair.”
Some of the best examples of gentle exercise work for everyone, regardless of their fitness level or joint and pain concerns.
Water-based workouts
“Water aerobics and swimming are the ultimate summer exercise,” says Schlottman. “The water naturally keeps your core temperature cool. And its buoyancy supports your body weight, which minimizes pressure and stress on arthritic joints. Water also provides 360-degree resistance to build muscle in a safe way.”
Take pool walking as an example. Schroder says when you’re submerged to neck depth, the water “helps with 90 percent of your body weight yet encourages the circulation and range of motion [that] joints require most.”
Tai chi
“This is an ancient practice that uses slow, deliberate, and flowing movements combined with deep breathing,” says Schlottman. “It builds functional strength, flexibility, and balance, all without any jarring impact or excessive cardiovascular strain that would cause you to overheat.” Multiple studies show that tai chi helps improve joint concerns such as rheumatoid arthritis and osteoarthritis.
Chair exercises
“If you need to stay indoors in the air conditioning, seated exercises are a good option,” says Schlottman. “Arm circles, seated marches, and seated twists all elevate your heart rate and improve circulation. And there’s zero fall risk and very low joint impact.”
Stationary cycling
“I recommend stationary cycling with low resistance,” suggests chiropractor Jerry Hsieh. “This gently moves the knees and hips through a safe range, promoting fluid circulation without high impact.”
Slow-flow yoga
This type of yoga “emphasizes controlled, deliberate movements that enhance balance, flexibility, and proprioception [body awareness] without stressing the joints,” notes Hsieh. Numerous clinical trials have shown that yoga can help reduce osteoarthritis pain and stiffness while improving your overall physical functioning.
These are just the start. Whether you go for a walk during a cool summer evening or do deep stretches on your lunch break, the most important thing is to keep moving while keeping the season in mind.
Supplements to support your workout
“I view supplements as a support for a solid foundation of movement and nutrition,” says chiropractor Jerry Hsieh. With a healthcare practitioner’s guidance, add them to your summer workout to support your joint and muscle health when temperatures soar.
Omega-3s
“Omega-3 fatty acids have strong research backing for their anti-inflammatory effects,” says Hsieh. Not a fan of fish oil? Plant-based ingredients bursting with healthy fats include chia and flax.
Glucosamine and chondroitin sulfate
“They may provide symptomatic relief for some people with osteoarthritis,” says Hsieh.
Curcumin
Hsieh recommends curcumin, the active compound in turmeric, to help with recovery and inflammation.
Vitamin D
“For general workout support and muscle repair, maintain adequate Vitamin D levels,” says Hsieh. “It plays a significant role in muscle function and immune health.”
Creatine
Creatine increases the water content of muscle cells, which may help maintain hydration.
Collagen
Collagen may reduce joint discomfort and improve joint function, especially in people with activity-related pain or osteoarthritis.
Magnesium
Magnesium may reduce delayed-onset muscle soreness and markers of inflammation following exercise.
Rubbed the right way
In the world of natural pain relief, topical balms and oils offer a soothing, low-risk way to ease everyday muscle tension and joint discomfort—especially when formulated with ingredients that may help calm inflammation and support circulation.
Look for magnesium-rich creams at your local natural health retailer, which may be absorbed through the skin and help promote muscle relaxation, particularly in cases of tightness or cramping. Herbal extracts such as arnica have long been used to reduce soreness, bruising, and swelling, with clinical evidence supporting their role in managing pain and stiffness. Essential oils containing menthol, eucalyptus, or camphor create a warming–cooling sensation that can temporarily relieve discomfort.
Carrier oils like jojoba, coconut, or sweet almond not only nourish the skin but may also enhance the delivery of these active compounds during massage by improving their penetration through the skin barrier.
This article was originally published in the July 2026 issue of alive magazine.
