Seniors can boost their stamina, balance, and overall well-being by doing indoor walking exercises. This low-impact activity can be done safely without worry of outside conditions, which makes it easier to stay consistent with daily movement.
The CDC says that 28% of US adults aged 50 and older are physically inactive. This is a huge problem, as a sedentary lifestyle can lead to other health issues and/or contribute to worsening symptoms.
We know that starting an active routine can be challenging, and the good news is that you don't need to put in much effort. Seniors in Lehigh Acres, FL, can do indoor walking exercises, which are easy for people of all mobility levels.
Read on to find out how you can increase your physical activity for long-term benefits.
Yes, indoor walking exercises work, and they're especially beneficial for seniors. You probably don't think twice about lifting your foot and stepping, but these movements:
The fact that you're doing these exercises indoors means that you're not at the mercy of fickle weather, as the conditions inside are steady. So it's much easier to be consistent.
Other proven benefits of indoor walking include:
When doing senior workouts indoors, you'll want to have a clear and safe plan first. That way, you can exercise without worry.
Here are the steps to creating a safe indoor walking routine:
While basic indoor walking is fantastic for leaving a sedentary lifestyle, it can be more than that for Lehigh Acres senior care. You can incorporate balance and movement routines so that on top of your fall prevention devices, you have your own health and stability to rely on.
Techniques to try include:
The 28-day indoor walking challenge is a structured program that helps establish consistency. There are several variations, but the gist of it is the same: you gradually build up walking time and intensity while keeping goals manageable.
Ultimately, it'll keep you motivated, and you'll see steady improvements in stamina and strength.
Yes, if you stick to it. Seniors who commit to a daily walking plan for four weeks usually report:
The main thing is to be consistent and patient. You won't see major differences right away, but you'll experience a gradual progression that results in significant long-term benefits.
Yes, most versions of this walking challenge are free. There are resources that don't cost a penny, such as:
You can even create your own customized challenge at home.
Motivation can be hard to come by regarding daily fitness for aging adults. You might be all gung-ho at the beginning, but within a week or so, your enthusiasm is likely to wane.
So how can you keep your motivation up? The first strategy is to set small and achievable daily targets, such as 1,000-2,000 steps.
It can be helpful to track progress with a pedometer or phone app. That way, you can easily see when you reach milestones, which you can then celebrate with small treats or new activities!
In addition, you should make it more enjoyable; don't walk in silence. Instead, put on:
Lastly, try involving others, such as a family member, friend, or caregiver. If that isn't possible, then join an online senior walking group.
According to MedicalNewsToday, people who exercise 150 minutes each week reduce their risk of all-cause mortality by 31%, plus it can increase an older person's:
So most seniors can benefit from 20-30 minutes of daily indoor walking. But if you're a beginner, you can start with 10 minutes and build up gradually.
Yes, it can, even though outdoor walking offers fresh air and sunlight. You'll get the same physical benefits, but without the safety or weather concerns.
Walking indoors is considered a safe exercise for seniors with arthritis since it's low-impact. You can control the pace and intensity, and as a result, you can reduce joint strain.
No equipment is required except supportive shoes and a safe walking space. Optional aids include resistance bands and hand weights.
The best time to walk indoors for seniors depends on your energy levels. Some older adults like to walk in the morning to start the day with movement, while others like to walk after meals for better digestion.
Feel free to experiment with different walking times to see what works best for you.
The best thing you can do to prevent boredom with indoor walking is to switch up routines. Add the following to keep the activity fresh and engaging:
If you're not in the best physical shape, then that's okay. Anyone can get started on fitness, even if you're an older adult.
Indoor walking exercises are perfect for beginners, especially since they're low-impact, gradually ramp up in intensity, and can be customized to suit each person. So you don't have to go hard, you just have to get started!
Get in touch with us to hear more about senior living in Lehigh Acres, FL. Lehigh