Doing an indoor walking workout is great for seniors since it’s a safe way to do low-impact fitness. It’s easy to stay active and improve strength, balance, cardiovascular health, and overall energy to support independent living.
According to Medical News Today, older adults need around 7,000 steps per day to see significant benefits from walking. You may have easily reached that in your younger years, but as you’ve settled into retirement in Columbia, SC, you might find yourself on the couch more than on your feet.
It may be hard to get yourself out the door for exercise, but you can always adopt an indoor walking workout. Keep reading to see what you can get from such a workout and how to get started.
Benefits of Indoor Walking for Seniors
Indoor walking provides older adults with several benefits, especially if you’re aiming for independent living wellness.
Here are the key ones you should be aware of:
- Reduced stress on your joints compared to outdoor walking
- Improved cardiovascular health
- Better balance and stability from strengthened leg muscles and core
- Boosted mood and energy due to triggered endorphins
- Accessibility and flexibility since you’re not dependent on the weather
Do Indoor Walking Workouts Work?
Yes, indoor walking workouts definitely work. Even low-intensity indoor walking can improve your strength, endurance, and overall mobility. What’s most important is being consistent with your health and fitness.
If you just walk 20-30 minutes a day, you’ll see measurable benefits, such as:
- Increased leg strength
- Reduced stiffness in joints
- Better flexibility
- Better circulation
- Enhanced mental clarity and mood
Those who are feeling up to it can even bone their indoor walking workouts with things like interval walking, arm movements, and strength exercises.
Low-Impact Indoor Walking Techniques
Often, it can be challenging for seniors to balance workout benefits with minimizing strain. But luckily, there are a few low-impact indoor walking techniques you can try.
The first is marching in place; all you have to do is lift your knees gently and swing your arms. It’s great for core activation and improving your circulation.
Another is the heel-to-toe walk. Walk slowly by putting the heel of one foot right in front of the toes of the other. This can help immensely with balance.
Side steps can assist with lateral strength and agility, while mini lunges strengthen your muscles in the opposite direction.
If you need support for balance challenges, don’t be afraid to use a sturdy chair for support. Also, always warm up for two to three minutes and keep a water bottle nearby.
Is the 28-Day Indoor Walking Challenge Free?
The 28-day indoor walking challenge is something that’s been making its rounds, and it’s common to find it in many online resources and senior wellness programs. The reason why it’s so popular is that it’s designed to gradually increase activity levels over four weeks. This means that not only is it easy to get into, but you’ll also see measurable results.
The good news is that this senior exercise routine is free to do. You’ll find daily guidance through printable schedules, and it’s easily adjustable for your personal mobility and endurance, too.
Tips for Staying Motivated With Indoor Walking
Sticking to a routine can be difficult, especially when it’s something that’s not the most engaging to begin with. But we’ve got some top tips to help you stay consistent:
- Set a routine, such as walking at the same time every day
- Create a safe environment
- Add variety by using music, podcasts, or TV shows
- Track your progress and celebrate milestones
- Combine social interaction by walking with friends and family
Frequently Asked Questions
Can Indoor Walking Help With Weight Management for Seniors?
Yes, indoor walking can help with weight management since it burns calories and boosts your metabolism. However, you’ll get better results if you combine walking indoors with a balanced diet.
How Can Seniors Prevent Boredom During Indoor Walks?
If you’re staring at a blank wall, you can easily get bored while walking indoors. You can make it more engaging by incorporating:
- Music
- Audiobooks
- Video-based walking classes
You can also change up the walking routes inside your home. Or do alternating steps to keep your sessions engaging.
Should Seniors Use Any Equipment While Walking Indoors?
If you feel strong enough to do so, then using equipment while walking indoors can be beneficial. You can enhance strength training with:
- Light hand weights
- Resistance bands
- A sturdy chair for support
How Often Should Seniors Aim to Walk Indoors Each Week?
Your goal should be to walk at least five days a week, starting with ten to 20 minutes per session. Once you feel more comfortable, you can gradually increase the duration and intensity as much as your comfort will allow.
Can Indoor Walking Improve Balance and Prevent Falls?
Yes, indoor walking can improve balance and prevent falls, making this exercise excellent in regard to mobility for older adults.
To strengthen stabilizing muscles and enhance coordination, do:
- Heel-to-toe steps
- Side steps
- Gentle lunges
Is It Safe for Seniors With Chronic Conditions to Do Indoor Walking?
Most seniors can safely do indoor walking, even if they have chronic conditions. However, err on the side of caution and consult with your healthcare provider first, especially if you have:
- Heart conditions
- Severe arthritis
- Mobility limitations
From there, you can make modifications to accommodate your needs.
Start Your Indoor Walking Workout Today
It’s never too late to look after your health, even if you’ve been a couch potato all your life. Now that you’re in your golden years, it’s of the utmost importance to ensure you’re in the best shape possible. Otherwise, your mobility and independence can quickly deteriorate.
But not to worry, as boosting your health can be as simple as adopting an indoor walking workout routine. Start slow, listen to your body, and persevere. With enough time, you’ll see a great improvement in your overall well-being, and then you can truly live life to its fullest.
If you want to see what senior living in Columbia, SC is like, then schedule a tour with us today. TerraBella Windsor Lake has over 20 years of experience serving our residents with resort-like amenities in a fantastic location.
