Indoor Walking Workout for Seniors in Rogers Independent Living

In summary:

• The core idea of an indoor walking workout is to get in ten to thirty minutes of moderate workouts every day
• You can turn it into a routine to make it easier, adding smaller activities over time
• Use a shorter stride and try to keep the walk on the carpeted floor to make it easier on your joints

Morada Rogers, an independent living community in Rogers, Arkansas, is situated near various natural areas and green spaces that make walking for older adults more appealing. However, during the milder winter months, or if you haven't walked in a long time, it can be tough to get up and out again.

An indoor walking workout may be just the thing you need to help you get and stay active. Not only can it give your body a new lease of life, but it can also help boost your immune system and prevent various illnesses or chronic conditions from worsening.

Read on to discover our senior mobility tips for incorporating this indoor activity into your daily life and ensure you make the most of your time in Morada Rogers or at home, starting today.

Can Indoor Walking Exercises Work?

When the amount of time and effort you put in matches what you would engage in outdoors, it does not matter whether you do the exercise with a roof over your head or not. Indoor walking can support the heart and lungs just as any other form of exercise does.

Remember that it is still exercise, however, and you will need to ensure you get adequate hydration and nutrition, regardless of the circumstances.

You may want to add pauses to the exercise to engage in brief balance or strength-boosting efforts. You can then have a more holistic exercise effortwithout needing to add an entirely new routine later.

Which is the Best Low-Impact Indoor Exercise for Seniors?

The best option depends on your goals and what you are capable of achieving repeatedly over several days. We recommend walking, as it is often the easiest way to sustain physical activity.

However, if you are unable to walk easily, then you have several options available to you, including:

• Ask a staff member for help if you need assistance
• Engaging in chair-based movement
• Gently dancing in place
• Moving to lower-intensity exercise
• Breaking the exercise down into five-minute blocks
• Marching in place instead of traveling

There is no "right" way to do it, so long as you are being safe and getting your heart rate and breathing elevated.

Indoor Walking Workout Plan for Daily Use

Depending on your confidence, start with a ten, twenty, or thirty-minute walking plan using a simple indoor loop. Use any corridors and rooms that are available and where you can move around without interruption.

You should avoid looking down. So, when you start walking, keep your posture straight and your eyes forward. Then, when you move, make short steps to keep your center of mass central and avoid trips. 

If you are more confident in your movements, you can try other options, but make sure to stay safe. You should also add a short warm-up and cool-down period to raise your body temperature and help ease your joints before and after exercise. Doing this can help your heart rate ease into and out of the event if you plan to exercise for longer than around five minutes.

In total, you may want to aim for around 150 minutes of moderately intense exercise each week, as recommended by the CDC. However, you should break this up into smaller segments to ensure you can achieve it.

Frequently Asked Questions (FAQs)

Is Walking Inside the House the Same as Walking Outside?

When you walk inside, you will have a more predictable experience, removing from the experience factors such as:

• Wind
• Inclement weather
• Slopes
• Uneven surfaces
• Unknown individuals

It can make the effort feel easier, even though you are walking the same distance. However, you are still exercising just as much. You do not need to suffer the rain to get the most out of movement.

Match the intensity of your walk to a similar one you'd make outside to get the same benefits out of the experience. You may find that it even boosts your energy and helps you handle other health issues, making switching to outdoor walks later on more appealing.

How Do I Track Effort Without a Smartwatch

It can be challenging to track your pulse and breathing, and without devices like a smartwatch or even a standard wristwatch, you don't have the same tools on you.

As such, we would recommend you try the "talk test". If you are walking and can still speak in sentences with only moderate effort, then you are not exerting yourself too much. If you cannot sing at that rate of exercise due to your body's need for air, then it may be the perfect amount of effortfor you.

You can also gradually increase this effort in conjunction with the intensity of your exercise over time to prevent stagnation. However, it's wise to always be aware of your limits.

How Far Can a 70-year-old Walk Every Day?

The distance can vary significantly, as the speed of each individual can depend on their physical characteristics and biology. Instead, aim for a specific number of minutes, starting at ten and then increasing as you become more comfortable.

You could add a daily step or distance target if you wish, but for Rogers, AR, retirement wellness, it is not necessary.

Start Your Indoor Walking Plan

Set yourself a simple indoor walking workout plan and try it for a few weeks within your community to see how it gels with you. You may find that with only a few adjustments, it goes from good to great. If you need help getting started, our team is always ready to offer active aging support.

To learn more about what this means, including senior-friendly fitness events and rooms designed for exercising, contact us to book a tour today. Discover what retirement within our community looks like today.