Indoor Walking Exercises for Seniors in Brooklyn, NY
Seniors in Brooklyn, NY, who want a safe and low-impact way to stay fit should consider indoor walking exercises. There are variations to keep things interesting, like walking in place, heel-to-toe steps, and brisk walking, all of which can help boost strength, amongst other lasting wellness benefits.
According to the World Health Organization (WHO), 1 in 3 adults worldwide doesn't get enough physical activity, and that includes seniors. While being sedentary can feel nice, it has bad consequences for your overall health.
It can be daunting to get started on physical activity, but it doesn't have to be anything intense. For example, there are indoor walking exercises that seniors in Brooklyn, NY can easily do.
Read on to find out more about this topic so you can take care of your health in older age.
What Is the Best Indoor Exercise for Seniors?
Do you want low-impact senior workouts for independent living fitness? Then the best indoor exercise for seniors is walking-based routines, for sure.
Indoor walking is a wellness activity that supports healthy aging, and it can be adapted to different fitness levels. Effective variations include:
- Walking in place
- Side steps
- Heel-to-toe walking
- Marching with arm swings
- Figure-8 walking
Through these exercises, you'll build endurance. In addition, you'll train your body to stay balanced in everyday movements.
Benefits of Indoor Walking for Seniors
Of course, indoor walking means you'll get more physical activity in, and it'll combat a sedentary lifestyle. But other benefits include:
- Better balance
- Improved mobility
- Reduced fall risk
- Better heart health
- Weight control
Most importantly, if you do indoor walking for assisted living wellness, it can give you a mental health boost. It can reduce stress and lift your mood, which is fantastic for colder months. There's also a stigma in mental health for older adults, and when you can make improvements in this area, it can have wide-ranging advantages in your life.
Simple Indoor Walking Routines to Try Daily
You won't need complicated setups to do indoor walking routines. There are a few structured routines you can start off with, including this format:
- 5-minute warm-up walk
- Balance challenge walk (e.g., heel-to-toe)
- Endurance walk (e.g., walk in place)
- Cool-down walk
Aim to do these routines 2-3 times a day, as this can support long-term mobility and fitness.
How Long Should a 70-Year-Old Walk Each Day?
The CDC says that those 65 and older should get 30 minutes of aerobic physical activity at moderate intensity per day, 5 days a week. This should work out to at least 150 minutes per week.
Of course, if you don't have great mobility or health, or need memory care activities, you can always modify the workouts to better suit you. For example, you can break these sessions down into smaller ones throughout the day, as they're more manageable this way.
How to Walk Indoors to Lose Weight?
To lose weight while walking indoors, the intensity matters as much as duration. Some suggestions are:
- Increasing the pace with short bursts of brisk walking or marching
- Adding movement variety (e.g., knee lifts, side steps, stair climbing)
- Breaking up long periods of sitting with short walking sessions every hour
- Tracking steps using a pedometer or smartwatch to set achievable goals
Safety Tips for Indoor Walking
Our healthy aging tips aim to keep you safe while walking indoors. They are as follows:
- Wear supportive shoes
- Clear walking spaces
- Stay hydrated
- Hold onto stable furniture or walls if balance is an issue
Always listen to your body. Take a break if you're dizzy, in pain, or are short of breath.
Frequently Asked Questions (FAQs)
Does Walking Around the House for 30 Minutes Count as Exercise?
Yes, this counts as exercise if you do so continuously. Even if you walk at a moderate pace, you're doing physical activity, and it contributes to your daily exercise goals.
Can I Lose Belly Fat by Walking in Place?
Walking in place will burn calories, which supports overall fat loss (including the belly). You can't target fat in just one area, but consistent walking combined with healthy eating will reduce your overall body fat.
Will I Lose Weight Walking 10,000 Steps a Day?
Yes, for many seniors, walking 10,000 steps a day can help with weight management, but that isn't always necessary. If you pair just 6,000-8,000 steps a day with mindful nutrition, you can already improve your health.
What Time of Day Is Best for Indoor Walking?
The best time for indoor walking is any time that feels comfortable and fits your routine. For example, many older adults find that walking after meals helps with digestion and energy levels.
Can Indoor Walking Help With Arthritis?
Yes, indoor walking can help with arthritis since it:
- Lubricates joints
- Reduces stiffness
- Strengthens the surrounding muscles
All of the above can ease arthritis symptoms.
Is Walking Indoors as Effective as Walking Outdoors?
Yes, it can be just as effective, especially if you do it at a steady pace with varied movements. Outdoor walking does provide you with changing scenery and fresh air, but indoor walking is safer. Plus, it's not dependent on the weather.
Do I Need Special Equipment for Indoor Walking?
No, you don't need anything besides comfortable shoes and a safe space to walk indoors. However, if you want to challenge yourself or add variety, you can use:
- Light hand weights
- Resistance bands
- Treadmill
Get Started With Indoor Walking Exercises
Do you no longer want to be a couch potato? Then you can start a more active lifestyle by trying indoor walking exercises. These exercises are very accessible, and you can do them in the comfort of your own home without any special equipment.
So get off the couch and begin walking, even if it's just moderate walking in place while watching TV. Over time, you can keep increasing the time and intensity, and before you know it, you'll be on the path to great fitness.
To request more information on senior living in Brooklyn, NY, get in touch with us today. The Watermark at Brooklyn Heights offers our residents three different restaurants where they can get a wide variety of dishes, including gluten-free and vegan ones.