Older adults who want to stay active and improve their overall health without needing special equipment should try an indoor walking workout. You can exercise in a comfortable environment that's easy to stay consistent, since your workouts aren't dependent on the weather or outside conditions.
The CDC states that older adults should get at least 150 minutes of moderate-intensity exercise per week. Are you hitting this number?
If not, then you may be concerned. After all, physical fitness is important for your overall well-being, and without it, mobility and independence may not be optimal.
But seniors in Visalia, CA shouldn't despair. With a simple indoor walking workout, you'll be set.
Read on to see how indoor walking works and how you can get started.
The best indoor exercise for assisted living wellness will depend on the individual, but it should be one that's:
What's great is that indoor walking checks all these boxes. It puts minimal stress on the body while still providing cardiovascular benefits, so it's fantastic for older adults.
A good indoor walking program for seniors is one that's structured yet flexible, and allows gradual progress. For example, there's the 31-day indoor walking challenge.
If that doesn't work for you, you can always create a routine for yourself. Here's a sample.
Begin with:
Walk at a steady pace, and incorporate variations like:
Gradually slow down, and follow with stretching for:
Aim to do 20-30 minutes of walking, 5 days a week. That way, you'll meet the minimum requirements set by the CDC.
You don't have to start off with that much immediately, though. If you're just beginning, you can start with 10 minutes at a time and slowly add more each week.
Indoor walking has both physical and mental benefits for older adults.
On the physical side, you'll experience better heart health, mobility, and balance. Indoor walking can also strengthen your muscles, and this increases stability too.
On the mental side, it can enhance your mood. Physical activity reduces stress and promotes better sleep, so you'll be more mentally resilient.
Lastly, walking is a type of winter indoor fitness you can do when the weather isn't great outside. Since it can be done in any weather, you'll be more consistent, and you'll have less risk of slips and falls.
Safety and comfort are the most important thingsfor seniors who engage in exercise. To help you out, we've got these tips for you:
When you start a daily walking routine, there may be a hump of motivation you need to get over. Once you do, it's a lot easier to keep up with your indoor walking routine. However, many people hit a plateau even after that, so it's essential to have some memory care exercise tips.
We suggest doing the following to increase your activity level:
The 6-6-6 rule is walking:
Admittedly, this is more intensive than most beginners need, especially for seniors. So you can either adapt it by aiming for shorter daily sessions that still promote consistency, or start with other walking workouts before tackling this one.
Most older adults should aim for 6,000 to 8,000 steps per day, but the exact number will depend on their mobility and health. When walking indoors, this can be broken into smaller walking sessions that are spread throughout the day.
Yes, indoor walking can help with arthritis since it:
As a result, it can reduce stiffness and discomfort.
If you have limited space, then walking in place can be a good alternative. Truthfully, it burns slightly fewer calories, but it still:
Yes, you should use handrails or furniture as part of senior mobility support while walking indoors, especially if you have mobility issues. Using these stable surfaces can increase safety without reducing the workout's effectiveness.
Motivation can be hard to come by, especially if you don't like physical activity in the first place. Here are our top tips to stay on track:
If you've been wanting to change your daily habits for the better, then consider an indoor walking workout. It's an easy way to make a lifestyle transition, as you won't have to do anything intense to begin, nor will you need any special equipment.
So there are no more excuses for living a sedentary lifestyle. With a simple indoor walking plan, you'll be able to get off the couch and get healthier!
For more information about senior living in Visalia, CA, get in touch with us today. Marbella Visalia has a registered dietician who certifies our chef-created menus to ensure that our residents receive proper nutrition.