Indoor Walking Plan for Seniors in Emeryville, CA
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To improve mobility, build strength, and stay active, seniors should adopt an indoor walking plan, as it offers consistency that's not dependent on outdoor conditions. If you keep up with it, you can boost your cardiovascular health and maintain your independence.
The CDC states that 40.3% of American adults 20 and older are obese, which means that almost half of the nation's population isn't in optimal health. While diet is to blame for part of this epidemic, another culprit is sedentary lifestyles.
Even if you're an older adult in Emeryville, CA, it's never too late to turn things around. And you don't have to do anything intense either. With a solid indoor walking plan, you'll be able to see a noticeable change in your health.
Read on to see how you can get fit by walking indoors.
Benefits of Indoor Walking for Seniors
It's obvious that indoor walking can help with assisted living fitness, but you'd be surprised at just how many other benefits come with this exercise. It can support overall wellness and longevity!
Key benefits you can get include:
- Improved joint health
- Better balance and coordination
- Cardiovascular support
- Low impact
- Consistency
Walking is also considered an emotional wellness activity for seniors. This is because it can release feel-good hormones, and if you do it with a partner or group, it can fulfill your social needs too.
How to Start an Indoor Walking Routine
Don't worry about having to dive off the deep end; instead, starting slow is the key to healthy senior activity.
First, choose a safe path in your home. This can be a:
- Hallway
- Open living room
- Safe indoor walking track at a community center
Then, set a baseline, such as 5-10 minutes of walking at a comfortable pace. Make sure to do gentle stretches before and after to reduce stiffness and chances of injury.
As time goes on, track your progress by using a step counter or timer.
If you want something more structured, then you can try the 31-day indoor walking workout.
Indoor Walking Exercises to Build Strength and Mobility
When considering walking routines for older adults, you may be focused on memory care wellness or something similar. In that case, you'll want to build strength and mobility to retain as much independence as possible.
Some effective variations for indoor walking include:
- Marching in place
- Side steps
- Heel-to-toe walking
- Arm pumping
- Interval walking
Does an Indoor Walking Plan Work?
Yes, an indoor walking plan can definitely work! If you stick to it, it can help you maintain activity and support long-term mobility.
It doesn't necessarily replace brisk outdoor walks if you're after cardiovascular intensity, but it's definitely an accessible, safe, and consistent exercise that most older adults can do. It can definitely prevent sedentary habits.
Can I Lose Weight by Doing Indoor Walking?
Yes, you can lose weight by doing indoor walking if you do it consistently. Plus, you should combine it with healthy eating for optimal weight management.
Your results will depend on the pace and duration, but even 20-30 minutes of walking daily can boost your metabolism and help you maintain muscle tone.
Tips for Staying Motivated With Indoor Walking
The scenery indoors isn't the greatest, and you might get bored staring at the walls. But don't let this stop you from being consistent!
Here are our tips for staying motivated:
- Set realistic goals (for example, 15 minutes daily)
- Make it social by inviting a partner or joining a group walking program
- Incorporate music or audiobooks to make the time pass quickly
- Track milestones and celebrate them when you reach a goal
- Create variety by switching between walking in place, hallway laps, and interval training
Frequently Asked Questions (FAQs)
What Is the 12-3-30 Walking Rule?
The 12-3-30 rule is a treadmill workout plan. It's as follows:
- 12% incline
- 3 miles per hour
- 30 minutes
It's originally designed for younger adults, but you can always adapt it to your fitness level. For example, you can lower the incline and pace so it's better for your joints.
How Many Steps Should Seniors Aim for Indoors?
In general, 10,000 steps per day is a good goal for the average person. But because older adults may have health conditions and mobility issues, you can aim for 3,000 to 7,000 steps daily instead. Even shorter walking sessions throughout the day can add up to significant health benefits.
Is Walking Indoors as Effective as Walking Outdoors?
Yes, walking indoors can be just as effective as walking outdoors, as you can get similar cardiovascular and strength benefits. Do note that walking outdoors has additional advantages, such as fresh air and natural scenery. But indoor walking can be better for consistency and safety.
Can Indoor Walking Improve Balance and Prevent Falls?
Yes, indoor walking can definitely provide mobility support. You may already have fall prevention systems in your living space, but regular walking can improve stability and coordination, which then reduces your fall risk. Incorporate balance-focused movements, such as:
- Heel-to-toe walking
- Side steps
- Light arm swings
Do Seniors Need Special Shoes for Indoor Walking?
You just need supportive, non-slip walking shoes to prevent falls while walking indoors. They should have proper cushioning too. Avoid walking in socks or slippery footwear.
How Long Should Seniors Walk Indoors Each Day?
Most seniors benefit from walking daily for at least 20-30 minutes. You can always break this down into shorter sessions, such as three 10-minute walks.
Create Your Own Indoor Walking Plan
Each senior's indoor walking plan doesn't have to be a carbon copy of the other. Instead, consider what you're interested in doing and what your fitness level is like. When you're in control of what you do, it'll be more engaging.
Just remember to listen to your body, as it's possible to become overexerted. Stop immediately if you experience dizziness or pain, or are short of breath. Only resume your walking routine once you feel completely better.
Get in touch with us to request more information about senior living in Emeryville, CA. 1440 By The Bay offers a move-in coordination service to help our residents make smooth transitions into our community.