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 NOT to exercise, and then plop down on the sofa all day. Thankfully, you’re not lazy and complacent like them, you 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 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 making any changes to your nutrition.
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 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
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.
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 avoiding large groups congregating. Malls are also air-conditioned!
Or, if you have kids who play indoor sports or engage in other indoor activities, walk around the building while you’re waiting for them to finish. You can even get other parents involved to walk with you if you don’t feel safe walking alone or 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 tree canopy 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 meet your daily step goal 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
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.
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 meet your daily step goal, but you also 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 when you enjoy doing your cardio at night), the temps will ease up a bit, from utterly uncomfortable to bearable. Toss on your shoes and head outside at night to get in your daily steps (or at least whatever you have left to hit your 10,000-step minimum).
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 in an area with good lighting. That means neighborhoods with streetlights or a surrounding area that has lights. Should your only option be to head outside without any lit areas, be sure to carry a high-lumen flashlight to light 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.
Author Bio:
Matt Weik, BS, CSCS, CPT, CSN, is a globally recognized health, fitness, and supplement industry expert with over 25 years of hands-on experience. He is the founder of Weik Fitness and one of the most prolific writers in the space, known for translating complex science into clear, actionable content. Matt holds a Bachelor of Science in Kinesiology from Penn State University and multiple industry certifications, giving his work both academic credibility and real-world authority. His writing has been featured on thousands of websites and in 100+ magazines worldwide, including FLEX, Muscular Development, Iron Man, and Muscle & Fitness UK, and he has authored 30+ published books. Trusted by leading supplement brands and media outlets alike, Matt is widely regarded as one of the most knowledgeable and reliable voices in health, fitness, and sports nutrition.
