Heart Health at the Beach: Tips for Staying Active in the Florida Panhandle (Even in Extreme Heat)

Speak to your medical professional before starting a workout regime.

Northwest Florida offers so much for heart health, from beautiful beaches for walking to scenic trails for exploring, great for a naturally active lifestyle. But our patients from Crestview to Milton and Fort Walton Beach, there’s one big challenge: the sweltering heat and sticky humidity.

Temperatures will regularly climb into the 90’s and in early fall, into the 100’s during the peak summer months and with humidity it makes it feel even hotter. For those with atrial fibrillation (AFib), pacemakers or other heart rhythm concerns, the combination of heat and exertion can put extra strain on the heart leading to potential health problems.

At Emerald Coast Heart & AFib, we believe you can stay active safely.. it just requires a little planning and smart lifestyle adjustments. Speak to your medical professional before building any workout plan.

Why Extreme Heat Matters for Heart Health

When it’s hot, your body works harder to keep you cool, which means:

Your heart rate increases to push more blood toward the skin for cooling.
Sweating leads to fluid loss, which can cause dehydration and affect heart rhythm.
Electrolyte imbalances from heavy sweating may trigger symptoms in those with AFib or other arrhythmias.

Understanding how your heart responds to heat helps you make safer choices about when and how to exercise, especially here in Crestview and surrounding areas.

Plan Your Timing and Location

Avoid the hottest parts of the day between the hours 10a.m. and 4p.m., when sun exposure and heat are most intense.

Best times to exercise: Jogging, walking and any other outside exercise activities should be kept to early mornings or late evenings.
Find places that are shaded and/or breezy.
Opt for air-conditioned gyms if you’re looking for alternatives to outside.

Make Hydration a Priority

Dehydration is one of the biggest triggers for heart palpitations and fatigue, especially if you’re sweating excessively.

Be sure to drink water every 15-20 minutes, even if you’re not thirsty.
Add electrolytes when needed. Low-sugar electrolyte drinks can help if you’re noticing excessive sweating.
To help decrease the possibility of overheating, limit caffeine, alcohol and/or sugary beverages before workouts.

Modify Your Workouts

You don’t need to stop exercising, just choose heat-friendly activities under the guidance of your doctor:

Beach walking at sunrise or sunset in Fort Walton Beach for low-impact cardio.
Swimming or water aerobics are a safe way to stay cool during the summer while still strengthening your heart.
Opt for low impact strength training or cycling at local gyms in Crestview or Milton when the temperatures soar.
Use yoga or stretching to help maintain your mobility through the summer season.

Dress Smart

When choosing clothes to work out in, the weight and material can make a huge difference in your comfort and safety.

Lightweight, moisture-wicking fabrics will help keep your body cooler.
Choose light colors to reflect sunlight rather than dark colors, which will absorb heat.
Add a wide-brimmed hat and UV-protection sunglasses to protect you from direct sun exposure.

Pay Attention to Warning Signs

It is important to stop excersing activities if you notice:

dizziness
shortness of breath
palpitations
or nausea

Stop and find a cool area to rest and rehydrate. These can be signs of overheating or heart strain and they should not be ignored.

Talk to Your Heart Specialist

If you have:

AFib
a pacemaker
or other rhythm disorders

your activity plan may need special adjustments. Our team at Emerald Coast Heart & AFib will work with you to create a personalized plan for safe exercise, discuss any medication considerations in heat, and help you stay active year-round.

Staying active in Florida’s heat is possible, with the proper guidance by your medical professional. By creating a detailed workout plan with your doctor, hydrating properly and listening to your body, you can enjoy everything Crestview, Milton and Fort Walton Beach have to offer while protecting your heart.

At Emerald Coast Heart & AFib, we’re here to help you make smart choices for your heart health in every season.

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