Walking & Cardio
10 Indoor Walking Workouts for Seniors
Walking is one of the simplest ways to build aerobic fitness. Indoors, clear a path, wear supportive shoes and keep a chair or counter nearby.
Ten ways to walk indoors
- Walk in place for 1–5 minutes at a time.
- Hallway laps at a comfortable pace.
- Mall walking early in the day.
- Walking intervals — 1 minute brisk, 1–2 minutes easy.
- Side steps along a counter.
- Marching with arm swings.
- Step-touch to music.
- Heel-to-toe walk beside a wall (for balance).
- Walking during TV commercials.
- A treadmill at a slow speed, holding rails if needed.
Building up
Begin with what feels comfortable, even 5 minutes. Add a few minutes each week toward the guideline of about 150 minutes of moderate activity weekly.
Safety first
- • Talk with your doctor before starting a new exercise program, especially if you have a heart, lung, joint or balance condition.
- • Stop and seek help if you feel chest pain, dizziness, unusual shortness of breath, or sharp pain.
- • Move within a comfortable range. Mild effort is expected; pain is not.
This article is general education, not individual medical advice. Talk with a qualified healthcare professional about your own situation.