Indoor Walking Exercises for Seniors in Brookfield Assisted Living
Staying active this winter doesn't have to mean braving the outdoors or going to the gym. Indoor walking exercises like marching in place, heel-to-toe walks, heel raises, and arm swings can help you stay active without the risks associated with icy ground or cold weather.
According to a CDC report cited by NPR, over 85% of Americans aged 65 and older fail to meet recommended exercise levels. This winter is the perfect season to prioritize low-impact senior workouts from the comfort of your room.
Moving to Discovery Commons Brookfield in Brookfield, WI, offers the opportunity to enjoy safe exercise indoors. We support Brookfield, WI, senior health through comprehensive amenities and the dedication of our compassionate staff. Explore gentle indoor walking exercises that can support mobility, balance, and overall senior wellness.
What Is an Indoor Walking Workout?
Indoor walking is a gentle, low-impact exercise that can be done inside your house or another enclosed space. It provides a simple way to replicate the benefits of treadmill or outdoor walking.
Indoor walking routines for aging adults in assisted living are often structured as programs or challenges that promote fitness goals, such as building stamina and endurance. The routines can become more challenging by incorporating intervals that alternate between brisk and slower paces to boost intensity.
Indoor walking exercises are good for seniors because they:
- Promote weight loss
- Are joint-friendly exercises
- Uplift mood
- Boost energy
- Strengthen bones and muscles
- Improve balance and stability
How Long Should an Indoor Walk Be?
According to the American Heart Association, adults need to engage in about 150 minutes of moderate-paced walking each week. You can divide the time into five 30-minute sessions or take shorter walking breaks during the day.
The length of time a senior walks depends on their:
- Environment and comfort level
- Stamina
- Energy levels or fatigue
- Mobility and balance
- Fitness goals
Safe and Effective Indoor Walking Exercises for Seniors
Indoor walking workouts help older adults stay active while avoiding risks such as uneven sidewalks, bad weather, and traffic hazards. At Discovery Commons Brookfield, we offer spacious apartments where seniors can enjoy indoor walking workouts. Here are some of these physical and memory care fitness ideas for aging adults in Brookfield, WI.
Marching in Place
Marching in place mimics walking without requiring you to move from your spot. You lift your knees one at a time while moving the opposite arm. This stationary exercise helps increase your heart rate and warm up your muscles.
Heel-To-Toe Walks
The heel-to-toe walk, also known as the tandem walk, is a controlled walking exercise. You place the heel of one foot directly in front of the toes of your other foot as you move forward.
This workout improves the body's stability and reduces shuffling movements. It involves careful foot placement and controlled weight shifts, which help improve proprioception.
Heel Raises
Heel raises focus on:
- Strengthening the lower legs
- Improving balance
- Supporting safe, confident walking
You begin the exercise by standing upright and raising your heels off the ground. This movement pushes your weight onto the balls of your feet, where you hold the position briefly. Finally, lower your heels slowly back to the floor.
Arm Swings
Arm swings are part of indoor walking workouts that involve repeatedly moving or rotating the arms in a swinging motion. They help enhance joint flexibility and increase the range of motion. Take steady, comfortable steps in place or around the room while swinging your arms back and forth.
High-Knee Walks
High-knee walks involve lifting your knees to hip level or higher as you move forward. To maintain balance and stability, coordinate your arm swings and keep your core engaged.
Raising the knees higher and moving at a faster pace helps:
- Build lower-body strength
- Enhance coordination
- Support heart health
Indoor Walking Tips for Seniors in Brookfield Assisted Living
Understanding the right indoor walking tips reduces uncertainty, making it easier to enjoy the activity and stick with it. To ensure effective indoor walking, follow these tips:
- Remove trip hazards like clutter, throw rugs, or cords
- Wear sturdy, non-slip shoes or sneakers
- Start slow and build gradually
- Have sturdy support
- Drink enough water
Frequently Asked Questions
Which Exercise Is Equal to Walking?
Some physical activities seniors can do instead of walking include:
- Low-impact dancing
- Swimming
- Cycling
- Light strength training
- Water aerobics
These exercises offer calorie-burning, cardiovascular, and bone-strengthening benefits similar to those of walking. They also create opportunities for seniors in assisted living to socialize and build friendships.
What Is the Best Free Indoor Walking App?
Indoor walking apps provide guided walking sessions and track progress. They also add motivation to make daily activities enjoyable and safe.
Many indoor walking apps are free and user-friendly. They're also designed to fit into any lifestyle. Some of the best free indoor walking apps include:
- MapMyWalk
- Google Fit
- Walk at Home or WalkFit
- Pedometer apps
- Fitbit
What Should I Eat After Walking?
Eating a banana after an indoor walk helps restore energy and replenish electrolytes. This is due to their natural carbohydrates and potassium. Bananas are also perfect light snacks, as they're easy to digest.
Pairing eggs with whole-grain toast helps support muscle recovery and stabilize blood sugar levels. Other foods to eat include:
- Greek yoghurt
- Berries
- Oatmeal nuts
- Seeds
- Smoothies
- Spinach
Is Indoor Walking Safe for Seniors With Mobility Aids?
A controlled indoor environment allows walking to be adapted for seniors who use mobility aids. Seniors can walk on level flooring with fewer obstacles.
This makes it much safer for those using canes, walkers, or rollators. Be sure to choose wide, clear pathways and walk at a comfortable pace.
Staying Active This Winter
Indoor walking exercises for seniors provide a wealth of physical and emotional benefits. Heel raises, marching in place, arm swings, and interval walking are safe, convenient, and accessible.
At Discovery Commons Brookfield, we offer a safe and comfortable environment for indoor and outdoor walking exercises. Residents enjoy a variety of activities, from engaging exercise classes to exclusive programs like Sensations Dining, Dimensions Health and Fitness, and Impressions Housekeeping and Maintenance.
Our Executive Director, Katie Cavazos, has over 10 years of experience helping transform the lives of people in senior living. Contact us today to discover how we support active senior living.