Indoor Walking Workout Ideas for Seniors in Troy Independent Living
An indoor walking workout is an excellent option for older adults. It's low-impact, doesn't require special equipment, and can be done almost anywhere. You can benefit from increased cardiovascular health, flexibility, and balance.
An AARP survey found that 87% of adults age 50 and older do some form of walking every day. From the scenic waterfront to its three major parks, Troy, NY, offers a wealth of locations for walking outdoors. However, in the summer humidity or winter snow, indoor walking may be a more enjoyable choice.
Maintaining a regular exercise program can reduce concerns about aging and movement. Learn more about indoor walking workouts and how to incorporate them into your fitness routine.
What Is an Indoor Walking Workout?
An indoor walking workout may seem self-explanatory, but you can adapt your workout to help you meet a wide range of fitness goals. At the most basic level, indoor walking refers to walking indoors in a location such as a gym, mall, or your home. You can use a treadmill, walk laps, or walk in place.
Popular indoor walking workouts today often incorporate other exercises, such as strength training and movements like marching with high knees. This provides a more holistic program for low-impact senior fitness. Indoor walking helps you stay active no matter your fitness level.
Vary the Pace
You can boost the intensity of your workout and make it more interesting by incorporating interval training. Warm up by walking at a relaxed pace. Then, alternate walking at a moderate pace for a few minutes with speed walking for 30 seconds.
A study published in Applied Physiology, Nutrition, and Metabolism found that interval walking training improves fitness and muscle strength. It improves glycemic control in people with type 2 diabetes.
Add an Incline
Adding an incline is another way to increase the intensity of your walking workout. It activates your lower leg muscles more than walking on a flat surface. Inclines can also target your quadriceps and hamstrings, which can help take pressure off your knees.
If you use a treadmill, you can activate the incline feature during part of your workout. You can use stairs if your indoor walking space has them.
Tiptoe Walking
Without a treadmill or stairs, you can get many of the benefits of an incline by walking on tiptoe. Tiptoe walking strengthens your calf muscles and ankles. It helps improve balance as well.
Walking for too long on your toes can lead to tight calves, so aim for a maximum of two or three sets of walking across a room. Be sure to start incorporating inclines or tiptoe walking gradually into your walking program to minimize muscle soreness.
Incorporate Strength Training Exercises
Adding strength training exercises to your indoor walking workout helps your upper and lower body work harder. Body weight exercises can be highly effective and don't require any special equipment.
Lower Body
Squats and lunges are excellent lower-body exercises to incorporate into your indoor walking routine.
Walk for five minutes and then do ten squats or lunges. Alternate throughout your walk. You can build up to doing more than one set of ten.
Proper form is very important for these exercises. Consult with a personal trainer or fitness class instructor if possible.
Upper Body
Pushups, whether traditional or on your knees, are a classic body-weight exercise. Punching as though you're using a punching bag will increase your heart rate and work your arms and shoulders.
Shoulder blade squeezes are another option. Hold your arms in a 90-degree goalpost position. Squeeze your shoulder blades together and release. Do this as many times as possible in 30 seconds and then continue walking normally.
What Is the Best Indoor Exercise for Seniors?
The best indoor exercise for seniors is the one you'll continue to do. Consistency is the key to long-term results.
Walking is one of several safe indoor exercises that can improve your overall health. Walking has many advantages, including:
- No special equipment necessary
- You can walk indoors anywhere
- It's low-impact senior fitness
- No need to pay for classes or memberships
You can enjoy indoor walking alone or with friends.
Are Indoor Walking Workouts Effective?
Walking can be a safe and effective form of exercise for seniors. Regular indoor walking workouts help improve cardiovascular endurance, strength, and balance. Studies show that walking lowers the risk or severity of problems such as:
- Cardiovascular disease
- High cholesterol
- Type 2 diabetes
- Dementia
It can improve mental well-being and help you sleep better. Brisk walking can help support weight loss and maintain a healthy weight.
Frequently Asked Questions
What Is the 6 6 6 Rule for Walking?
The 6 6 6 rule for walking is one of many viral TikTok fitness challenges. You exercise at either 6 am or 6 pm. The workout includes a six-minute warm-up, followed by 60 minutes of walking and a six-minute cool-down.
People enjoy this type of number-based challenge because it's specific and easy to follow. However, there isn't necessarily evidence supporting the specific times and durations of the workout plan.
What Is the 80/20 Rule for Walking?
The 80/20 rule can apply to both running and walking. The rule states that you should spend 80% of your training time at an easy pace and 20% at a moderate to intense pace.
Endurance athletes use this principle to improve their stamina and speed. The 80/20 rule works because by saving your energy during 80% of the workout, you can work harder during the remaining 20%.
What Is the Japanese Walking Method?
The Japanese walking method is another name for interval walking. A Japanese study in 2007 showed the benefits of this program, which is where the name originated.
The Japanese walking program alternates between three minutes of fast walking and three minutes of slower walking. Continue alternating for a total of 30 minutes.
Add Indoor Walking for Troy, NY Retirement Wellness
An indoor walking workout can be an effective addition to your exercise routine. Indoor walking can help you maintain a healthy weight and lower your risk of age-related conditions.
Diamond Ridge independent living community is ready to partner with you in the next chapter of your active retirement. You'll enjoy a maintenance-free lifestyle with assistance when you need it and mobility support for older adults. We support your holistic well-being through a variety of health and wellness programs.
Schedule a tour of Diamond Ridge today to see how you can pursue your active lifestyle with us.