Walking is the most studied form of exercise. Multiple studies have proven that walking is the best way to improve overall health. Walking 30 minutes a day or more on most days of the week is one of the best ways to maintain your physical and mental wellbeing. According to Centers for Disease Control and Prevention (CDC), walking is the most popular form of aerobic physical activity in the U.S.
Benefits of walking:
- Improves heart health
- Develop and maintain bone health
- Reduce blood pressure
- Reduced risk of Type 2 diabetes
- Improved cholesterol levels
- Better longevity
- Decrease your stress levels
- Better memory and cognitive function
Walking for exercise needs more than a 10-minute-per-week commitment, but according to a verywellfit article, only 53% of Americans meet the physical activity guidelines provided by health experts. If you want to gain all the benefits of this exercise, you need to make a plan for walking based on expert guidelines. However, keep in mind that before starting any kind of new fitness program, particularly if you are over 40, are overweight, or haven’t exercised in a long time, you should see your doctor for a medical check-up.
If you are going to begin walking for exercise, you can opt to walk indoors or outdoors. Both have their own benefits:
If you live in a region with air pollution, this is the better option.
||Brisk outdoor walking helps you relax as you exercise.
With a treadmill, you won’t have to spend time looking for terrains to walk on or checking weather forecasts.
||There’s a tendency to burn more calories when you walk outdoors. As the treadmill handles some of the work, you have no wind resistance.
Treadmills display time, distance, calories burned and heart rate. The machine puts less strain on the joints compared to walking on outdoor trails.
||Exposure your skin to the sun produces vitamin D. Getting just 10 to 15 minutes of sun on the arms and legs a few times a week can provide all the vitamin D the body needs.
A treadmill offers your muscles just a basic workout and is a wonderful way to burn calories and.
||You have fun watching other people. It improves your mood.
Both indoor and outdoor walking offer huge health benefits. Depending on your workout intensity, both of these environments allow you to burn calories. Aim to walk 30 minutes a day, but if you can’t manage this, remember that it’s better than nothing!
People who find it challenging to walk outdoors when the weather is unfavorable or when there are other inconveniences can consider indoor walking. Walking indoors can provide the same benefits as walking outdoors, and can even have advantages over an outdoor workout.
Check out the infographic below
People who have integrated walking as a regular exercise into their life could find it very challenging to walk outside when the weather is unfavorable or when there are other inconveniences. If you are forced to stay at home for some reason or other, the only solution is to take your walking program indoors. By doing so, you can continue to maintain a 30-minute moderate-intensity physical activity on most days without difficulty, burn those calories, and get fit.
Walking can help improve your overall health by increasing cardiovascular fitness; it also strengthens the bones, reduces excess body fat, and gives more power to the muscles. Without any equipment or any great effort, you can continue your walking exercise indoors.
Here are some tips you can follow for successful indoor walking:
- Walk around your house: Walk inside your home if you have got a big enough space. Try walking fast for 2 laps and then easier for 2 laps at least for 20 mins. Walk through your rooms, and you can switch directions if possible. Loop through around tables and furniture and do some stretching for the top part of your hip.
- Use the Stairs: Make it a habit to go up and down the stairs, it helps to
- reduce cardio risk by more than 30%
- build muscle tone
- burn more calories per minute than when jogging
- amp your core muscle strength
- Walk while you talk: Don’t forget to walk when you talk on phones. You can use a portable phone or a Bluetooth headset and walk around the house as you carry on conversations.
- Assign one particular exercise to each room and do each one as you walk from room to room, some examples are:
- Walk to the kitchen and do at least 10 squats against the counter.
- Walk to the living room and do 10 push-ups.
- Walk to the bedroom and do 10 crunches on the bed.
- Walk to the front door and do 10 jumping jacks.
- Walk around the house a few times and repeat the circuit.
Involve your arms to burn even more calories.
- Mall walking: If you feel bored walking inside your own home then there are plenty of ways to walk indoors outside of the home. You can call malls to enquire about mall walking and ask whether the shopping mall opens early or stays open late, for walkers. Avoid walking around food courts. If you have a choice of malls, pick one with wide halls so you can move briskly even when there are shoppers. You can also google “indoor walking tracks near me” to find places other than malls.
- Use a pedometer: Use a pedometer to keep track of how many steps you are taking daily. Increase the number of steps gradually.
Some things to consider before starting indoor walking:
- If you decide to start indoor walking, consult a doctor first to find out whether you are fit to perform indoor walking exercise. This is especially important if you have health issues, are a beginner, or a person that leads a sedentary life.
- Set your goals and be realistic. Once you start doing exercise you can scale your goal up and down accordingly.
- Maintain a proper posture by keeping your head up and eyes forward, and your spine should be aligned. Pump your arms a bit as you walk, let your arms pass by your body at about hip height. Follow toe-heel pattern when you walk.
- Monitor your walking and level up according to your ability.
- Take time to cool down as you approach the end of your walk; also, do some simple stretches.
Start your indoor walking exercise as soon as possible. Whether it’s good weather or bad weather, you can follow these tips to improve your health and lead a healthy and happy life.
Whether outdoors or indoors, walking is a great exercise that will benefit your body. Experts point out that walking is as beneficial as aerobic exercises. It helps boost your immune system, reduces the chances of diseases such as diabetes and cancer, and ensures a longer life than those who lead a sedentary or inactive life.