Many seniors in Spring, TX, want to exercise, but find it challenging. With a solid indoor walking workout, you can stay in shape at no danger to your health.
The main reason indoor walking is a good workout routine is that it's a low-effort exercise that requires minimal space and equipment. This allows you to perform it on most days, which can have a profound impact on your health and wellness.
Not sure if an indoor walking routine is a good fit for your situation? Here's why most seniors could benefit from this exercise and how to perform it properly!
When it comes to safe indoor fitness options, walking exercises are very much worth your time. They offer many physical and mental health benefits, such as:
On top of everything else, indoor walking can help you forge social connections. You can walk with family and friends or join virtual walking groups. And if you live in a senior community, finding exercise partners is even easier.
Though indoor walking is a senior-friendly exercise, it's best not to perform it for too long. Ideally, the complete routine should last no more than 20 minutes.
Out of these 20 minutes, the actual walking only takes up half the time. The rest should go on warming your body up and cooling it down. It can be tempting to cut these parts of the routine, but this greatly increases your injury risks.
A good workout routine should be easy to follow. To that end, let's go over how to prepare for this exercise and perform it as safely as possible.
Warm-ups are an essential part of movement for older adults. They prepare your joints and boost circulation while reducing the risk of injury. Here are the three warm-up steps you should go over:
The warm-up phase is also a good time to ensure you've taken the necessary safety precautions. This includes wearing comfortable shoes with good grip and keeping the walking area free of cords and other obstacles.
Your daily walking routine should be done at a pace that feels comfortable. First, start by walking in place for about two minutes. While walking, look ahead, keep your back straight, and don't try to lift your feet too much.
For the next two minutes, keep walking while pumping your arms up and down. A good way to do it is to imagine you're grasping a bike handle. Combine this with two minutes of taking side-to-side steps in a marching rhythm.
The final part of the exercise consists of lifting your knees high for two minutes, then tap walking backward for another two minutes. If you're struggling to maintain a rhythm, try listening to music with a steady beat.
If you feel discomfort at any point in the exercise, stop right away. On the other hand, if you're looking for an extra challenge, add some light ankle weights.
After the exercise, you should spend five minutes cooling your body down. This is essential for preventing next-day stiffness and returning your heart rate to normal. The cool-down phase involves the following four steps:
One mistake that many seniors make with indoor walking is having poor posture. If you're leaning too far forward or backward, you're putting unnecessary strain on your joints. Good posture involves a straight back and relaxed shoulders.
Another thing to keep in mind is your arm movement. Indoor walking does mainly involve legwork, but keeping your arms still will reduce the efficiency of the exercise. Most of the above steps involve swinging or reaching your arms.
The key piece of indoor walking equipment is a pair of supportive shoes with non-slip soles. On top of reducing your fall risk, they'll do wonders for your comfort. You may also want a water bottle to stay hydrated during the routine.
If you're struggling with some of these steps, you may benefit from extra stability. This can be either a sturdy chair or a cane/walker.
If you're struggling to make indoor walking a daily routine, set achievable goals. For instance, instead of walking every day, do it three times a week. As long as you have specific goals, it's much easier to create achievable milestones.
To keep things interesting, try switching up your walking space regularly. Walk in different rooms or change some decor, such as lighting. Listening to your favorite music or upbeat songs can also make the exercise more entertaining.
An indoor walking app offers a great way to count your steps and track your progress. Many apps also provide health data, such as your heart rate. If you're tech-savvy, consider using one of the following apps:
As you can see, a good indoor walking workout is a great exercise option for seniors with mobility and balance concerns. It's safe, accessible, and offers a variety of health benefits, all while requiring no advanced equipment.
At Paradise Springs Senior Living, we make indoor walking a social experience. Our shared spaces have been recently renovated, and our fitness programs are as robust as ever. We let you live life on your own terms while giving you the support you need!
Interested in joining our Spring, TX, senior living community? Contact us here and ask about our specials or schedule a tour right now!