Staying Active in the Heat: Summer Exercise Tips for Women After Cancer

Jul 2
2 min read

Summer can be a wonderful time to get outdoors and enjoy some movement, but when temperatures rise, exercising in the heat presents new challenges—especially if you’re recovering from cancer treatment. Many women in our community have told us that the warmer months can bring on fatigue, dizziness, or a return of treatment-related symptoms like hot flushes or joint pain.

The good news? With a few smart adjustments, you can continue to stay active safely and comfortably through the summer. Here's how.

Why It's Important to Modify Your Routine

Cancer treatments like chemotherapy, radiotherapy, and hormone therapy can have long-term effects on the body’s ability to regulate temperature, manage energy, and stay hydrated. Menopause—whether natural or treatment-induced—can add to the mix, making hot weather feel even more intense.

That doesn’t mean you need to stop moving; it just means your routine might need a seasonal tweak.

Top Tips for Exercising Safely This Summer

1. Time it Right

Plan your workouts for the early morning or later in the evening when it’s cooler. These windows can help reduce the risk of overheating and leave you feeling more energised throughout the day.

2. Stay Well Hydrated

Cancer treatment and menopause can both impact your body’s hydration levels. Make sure you're drinking water regularly, even if you're not thirsty. If you're out for longer than 30 minutes, consider adding a pinch of salt or an electrolyte tablet to your water to help with absorption.

3. Choose Cooling Activities

Low-impact movement like walking in the shade, swimming, indoor yoga, or slower and controlled strength exercises can help you stay active without pushing your body too far. Many women find that swimming in particular offers great relief from joint stiffness and hot flushes.

4. Dress for the Weather

Wear lightweight, breathable, moisture-wicking clothing. Natural fabrics or performance wear can help your skin breathe and keep you cooler. A wide-brimmed hat and high-factor sunscreen are essential if you're heading outdoors.

5. Know Your Limits

Your body has been through a lot, and it’s important to respect that. Fatigue may come on more quickly, and your heat tolerance might not be what it used to be. Adjust your pace, take regular breaks, and don’t be afraid to skip a session if you’re not feeling up to it.

Movement Should Feel Good, Not Draining

The aim is to feel better after you move—not depleted. Whether you're rebuilding strength after treatment or trying to manage hormonal changes, summer exercise should support your wellbeing, not challenge it.

Remember: modifying your routine isn’t a sign of weakness—it’s a sign that you’re listening to your body, adapting with awareness, and continuing to prioritise your health.

Let us know in the comments below what’s working for you—we're stronger together, and your tips might help someone else keep moving safely this summer.