Strategies to Beat the Heat and Still Get In Your Daily Steps
When hot weather rolls into your area, if you’re like most people, the last thing you want to do is go outside and get in your cardio. In fact, most people would smile, chuckle for a few seconds, use it as an excuse to NOT exercise, and then go plop down on the sofa all day. Thankfully, you’re not lazy and complacent like them, you just need to get a little creative to prevent heat exhaustion and dehydration while fitting in your cardio. So, how can you beat the heat and still get in your daily steps?
First off, the CDC recommends that adults aim for around 10,000 steps per day. If you were to survey or follow around most American adults, you would be surprised at how low the percentage is of those who actually achieve that goal. It’s been shown that most adults are only taking around 3,000-4,000 steps per day — well below the recommended number.
In this article, we are going to look at six ways that you can get your daily steps in without having to get pounded by the sun and walk around the next several days looking like a lobster from Maine.
Let’s get to steppin’!
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
How Can You Hit Your Daily Steps When It’s Hot Outside?
Below are some strategies you can use to be sure to hit your daily steps no matter how hot the daytime temperatures get.
1. Hit the Gym or Do Cardio Indoors
We’re not going to get very deep into this one as it should be one of the first things you think about when you see the temperature outside getting into the “Nah, I’m not going out in that” temperature. If you want to get your daily steps in and have a gym membership, you can obviously go hit the gym. The nice thing is, it’s probably air-conditioned as well!
You can also do some cardio and get in your daily steps from the privacy of your own home by merely walking around or going up and down the steps.
2. Park in the Back of Parking Lots to Hit More Daily Steps
It seems like such a simple thing, yet many people will circle the parking lot several times looking for that rock star front row spot. Rather than the hassle of driving around the parking lot, park at the end of the lot and hoof it up to the building. All of those steps count, and it’s an easy way to increase your daily steps — especially if you have a bunch of errands to run.
Related Article: 5 Walking Tips to Amplify Your Weight Loss and Fat Burning
Remember, you don’t need to go out and achieve 10,000 steps all at once. It can be spread out throughout the day.
Not to mention, as an added perk, most people don’t park at the end of the parking lot, which means your car will hopefully get fewer dings and scratches.
3. Utilize Various Indoor Areas
There are some places you may not have thought about other than the gym and your home when it comes to indoor cardio.
One of the best indoor spaces where you can get in your daily steps is the mall. You’ll find a bunch of like-minded people walking and doing laps around the mall — join in! What’s even better is that malls are rarely ever crowded these days, and many are ghost towns. You’ll have no problem walking around uninterrupted or having to walk around large groups congregating. Malls are also air-conditioned!
Or, if you have kids who play indoor sports or engage in indoor activities, walk around the building while you’re waiting for them to be done. You can even get other parents involved to walk with you if you don’t feel safe walking alone or simply want someone to talk with to help pass the time.
4. Hike Through the Woods
If you love the outdoors and prefer to do your cardio while being surrounded by nature, head out into the woods to get your daily steps in. The natural canopy of trees will help shade you from the pounding sun and keep you (somewhat) cool. Make sure you take some water with you to stay hydrated, and never go into the woods without telling someone where you’re going in case something happens — it’s better to be safe than sorry.
Walking through the woods can help you achieve your daily steps for the day by distracting your attention from actually engaging in cardio. If you have a spouse, significant other, or kids, get them out there with you, and it can be something the whole family can enjoy.
5. Wake Up Earlier and Get in Your Daily Steps
When a heat wave comes through, or you’re in the hot seasonal months of the year, it may be advantageous for you to get up earlier and get your daily steps in. While this may not be fun at first, once your body gets used to waking up early, you’ll be just fine.
Related Article: Can Short Walks Crush Your Sugar Cravings?
If you’re up before the sun comes up or at least before the temperature gets completely uncomfortable, you can cross cardio off of your to-do list before the world even wakes up.
Not only will this option help you fulfill your daily steps for the day, but you get to start your day by crossing off a major achievement. This can help motivate you to go out there and tackle everything else you need to accomplish.
6. Crush Your Cardio at Night
Flipping things, just the opposite of what we discussed in #5, is staying up a little later. When the sun starts to go down (or you enjoy doing your cardio at night), the temps will ease up a bit and go from utterly uncomfortable to bearable. Toss on your shoes and head outside at night to get in your daily steps (or at least whatever is left to get in your 10,000-step minimum).
Related Article: 7 Reasons Why You Should Be Taking a Daily Walk
Just like when going for a walk in the woods, it would be a good idea to let someone know what you’re doing and where you will be walking… just in case. If possible, walk where the area is well-lit. That means neighborhoods with streetlights or a surrounding area that has lights. Should your only choice be to head outside without any lit areas, be sure to carry a good, high-lumen flashlight to light up your way and help you get in your daily steps. An even better choice would be to utilize a headlamp to keep your hands free while still lighting up your way.
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