Older adults in Freehold, NJ who want low-impact senior fitness should try an indoor walking workout. You can experience better overall physical and mental health if you combine indoor walking with strength and balance exercises.
According to the American College of Lifestyle Medicine, physical inactivity is a modern public health crisis that has a huge impact on both physical and mental health. Currently, only a fourth of American adults meet the physical activity guidelines, and we need to do more to increase these numbers. If you're a senior, this applies to you too.
Don't be apprehensive, as combating a sedentary lifestyle doesn't necessarily mean drastic actions. In fact, you can start an indoor walking workout, which doesn't take much effort and can get you moving.
Read on to see what these workouts are, how you can benefit, and most importantly, how you can begin one.
Yes, indoor walking workouts are highly effective for seniors, and walking is considered a protective factor that helps older adults thrive.
There are many ways older adults can walk indoors, but the most important thing is consistency. So you should aim for this instead of intensity, as you'll experience more benefits if you keep up with a regular walking routine. You don't need to walk fast or long distances to see results either!
The top benefit of indoor walking for seniors is that it's convenient. After all, you don't have to go far to do Freehold, NJ senior wellness, as you can practice walking indoors in your own home.
There are many other benefits though. For example, it's very accessible since you can walk safely regardless of the weather, time of day, or outdoor conditions.
Other benefits are:
Indoor walking can help with mental wellness too, which is especially important for older adults. Not only is mental health usually a stigma, but seniors also tend to be more isolated and lonely, which can make mental health worse.
Now, you may be wondering about how to do walking routines indoors. The good news is that it's easy! You don't need a treadmill or fancy equipment to get started; just a safe space and comfortable shoes will suffice.
Here are practical ways to create your own routine:
Don't be afraid to start slow and ramp things up gradually. For example, you can start with 10-15 minutes a day, and then gradually build up to 30 minutes daily for maximum benefits.
Starting an indoor walking workout is already a huge achievement, and you should be proud of yourself. But while you're at it, why not get more out of it?
For better memory care mobility, consider combining your routine with simple strength and balance exercises, such as:
If you mix walking with these movements, then you can help preserve independence, as this will lower the risk of falls.
Walking is already one of the best indoor exercises for seniors. But in reality, the "ideal" indoor exercise will depend on your specific needs.
Here are some examples:
According to CDC guidelines, seniors should get at least 150 minutes of moderate-intensity exercise a week, and indoor walking counts. You can break this down into 20-30 minutes daily on most days of the week.
If you find that too difficult, then you can break it down further into 5-10 minute sessions.
Yes, indoor walking can help with arthritis pain since you're walking on smooth and safe surfaces. This reduces joint stress while keeping your muscles active, and as a result, this eases stiffness and supports joint health.
No, you don't need special shoes for indoor walking, but you need to be smart about your footwear. Supportive sneakers with cushioning are best.
On the other hand, don't walk barefoot, in slippers, or in socks. These can all increase the risk of slipping.
To make indoor walking more engaging, try walking to music or using guided video programs. Another idea is to set small challenges, such as increasing the step counts or adding new movements each week.
The 28-day indoor walking challenge is a simple yet effective plan that has participants commit to daily walking workouts for four weeks. Each day, you'll increase the time or steps, or you may add strength/balance moves.
The goal is to build consistency and make walking a habit.
In general, indoor walking has safe workouts for older adults. But if you have the following, you should consult your doctor first:
You may need a walker, a cane, or supervised sessions at first.
After working so hard your entire life, you deserve to fully enjoy your golden years. While this can mean indulging in things you never did before, it also means taking good care of your body.
So if you're sedentary, turn things around by starting an indoor walking workout. You won't need special equipment, and you can do it in the comfort of your own home.
Get in touch with us today if you'd like to learn more about senior living in Freehold, NJ. Mattison Crossing has all-day dining so our residents can eat whatever they want, whenever they want.