{"id":61264,"date":"2024-06-25T19:13:24","date_gmt":"2024-06-25T19:13:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=61264"},"modified":"2024-06-25T19:13:24","modified_gmt":"2024-06-25T19:13:24","slug":"indoor-walking-exercises","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/","title":{"rendered":"Indoor Walking Exercises With Workouts For Anyone, Any Weather, and Any Place"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#How_Can_I_Do_a_Walking_Exercise_at_Home\" >How Can I Do a Walking Exercise at Home?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#Are_Indoor_Walking_Workouts_Effective\" >Are Indoor Walking Workouts Effective?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#Is_Walking_Inside_a_Home_Good\" >Is Walking Inside a Home Good?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#Does_the_28-Day_Indoor_Walking_Challenge_Really_Work\" >Does the 28-Day Indoor Walking Challenge Really Work?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#3_Indoor_Walking_Workout_Plans\" >3 Indoor Walking Workout Plans<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#Indoor_Walking_Workout_for_Beginners\" >Indoor Walking Workout for Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#Best_Indoor_Walking_for_Seniors\" >Best Indoor Walking for Seniors<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#Indoor_Walking_Workout_Intermediate_Challenge\" >Indoor Walking Workout Intermediate Challenge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#For_more_indoor_exercise_tips\" >For more indoor exercise tips:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#Is_Walking_30_Minutes_a_Day_Enough_Exercise\" >Is Walking 30 Minutes a Day Enough Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#Is_Morning_Walk_Better_Than_Gym\" >Is Morning Walk Better Than Gym?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#Can_I_Lose_Weight_Walking_Indoors\" >Can I Lose Weight Walking Indoors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#Does_Walking_Burn_Belly_Fat\" >Does Walking Burn Belly Fat?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Indoor walking exercises can offer you the key to physical fitness on a busy schedule, at home, in colder months, or when choosing exercise with limited mobility. Let\u2019s take a couple of minutes to look over some indoor walking exercises anyone can do to regain a <a href=\"https:\/\/betterme.world\/articles\/1-day-detox\/\">healthy lifestyle<\/a>.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=indoor_walking_exercises&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/ezgif.com-gif-to-mp4-3.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=indoor_walking_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/ezgif.com-gif-to-mp4-3.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Do_a_Walking_Exercise_at_Home\"><\/span><b>How Can I Do a Walking Exercise at Home?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Indoor walking exercises start by doing the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by wearing comfortable shoes to prevent joint injuries and reduce pain (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/tips-for-choosing-walking-shoes\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 5 x 30-minute sessions weekly or 3 x 10-minute sessions on workout days (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise-intensity\/art-20046887\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add compound movements to burn more calories, like arm swings (<\/span><a href=\"https:\/\/www.fitnesseducation.edu.au\/blog\/education\/what-are-compound-exercises\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">March rapidly in place to increase the intensity and calories burned (<\/span><a href=\"https:\/\/www.fitday.com\/webfit\/burned\/calories_burned_Marching_rapidly_military.html\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add intervals and pace changes to keep your heart rate up with indoor walking (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19855335\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">With that in mind, let\u2019s consider whether or not indoor walking exercises are good for you and look over different fitness level workouts you can try at home.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Indoor_Walking_Workouts_Effective\"><\/span><b>Are Indoor Walking Workouts Effective?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The indoor walking challenge is all the rave, but does it work? Let\u2019s look at some quick facts about the efficacy of indoor walking and spot walking before the incredible workouts below for seniors, beginners, and the intermediate trainers who have busy schedules.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Walking_Inside_a_Home_Good\"><\/span><b>Is Walking Inside a Home Good?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Indoor walking gets you physically active, which is promising for individuals who don\u2019t have enough time or workout inspiration. A small Swedish review found that even low-level physical activity could improve heart health and prevent readmissions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7817990\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A small study in Tennessee found that spot walking could burn 258 calories per hour (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21760553\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). In addition, walking in place during the commercials of an hour-long show helped individuals get over 2,000 steps, which is toward the CDC\u2019s daily recommendation of 10,000 (<\/span><a href=\"https:\/\/www.cdc.gov\/pcd\/issues\/2016\/pdf\/16_0111.pdf\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More research on the extent of potential benefits is certainly in the works. However, getting active after being sedentary for a time can only benefit your life and health. With that in mind, you could start now to burn a few calories or shed a few pounds by using indoor walking challenges or workouts.\u00a0<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=indoor_walking_exercises\">start transforming your life now! <\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_the_28-Day_Indoor_Walking_Challenge_Really_Work\"><\/span><b>Does the 28-Day Indoor Walking Challenge Really Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The indoor walking challenge works by causing one to be active and burn calories. WebMD recommends creating a 500-calorie deficit daily to lose an average of a pound weekly (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/calorie-deficit\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating smaller portions is necessary to create the calorie deficit that supports your indoor walking routine as the physical activity of choice (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/calorie-deficit\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It is recommended to eat a diet with plenty of vegetables, whole grains, fruits, lean proteins, nuts and seeds, as these energy sources are rich with micronutrients and will help to keep you feeling full. https:\/\/pubmed.ncbi.nlm.nih.gov\/26394262\/<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Department of Health and Human Services recommends at least 150 minutes of moderate-intensity exercise (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise-intensity\/art-20046887\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Five 30-minute indoor walking sessions weekly will do, or split them into three 10-minute sessions on the days you work out if you\u2019re too busy for 30-minute sessions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, adding resistance training has been shown to burn more calories (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25162652\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Two resistance training days weekly is the minimum recommendation (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise-intensity\/art-20046887\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Finally, your heart rate determines how many calories you burn. You need intense indoor walking to elevate your heart rate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maintaining a heart rate percentage 60.2-80% of your maximum heart rate during indoor walking or other exercises has been shown to sustain calorie burn (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19855335\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). In summary, you must create a calorie deficit, complete the recommended exercise amounts, and keep an elevated heart rate with more intense indoor walking to lose weight with the challenge.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/\"><i>The 28-Day Indoor Walking Weight Loss Challenge Explained<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Indoor_Walking_Workout_Plans\"><\/span><b>3 Indoor Walking <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-workout-plan\/\">Workout Plans<\/a><\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are three indoor walking plans suited for beginners, seniors, and intermediate trainers Each one is slightly adaptable to help you start an indoor walking routine with ease.\u00a0\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Indoor_Walking_Workout_for_Beginners\"><\/span><b>Indoor Walking Workout for Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An indoor walking workout for beginners targets anyone who needs to become active because minimal physical activity is better than nothing, according to research (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7817990\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Let\u2019s start you with a simple indoor walking workout for anyone who was previously inactive:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put your comfortable and well-fitting shoes on before you begin (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/tips-for-choosing-walking-shoes\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">),<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab your pedometer or fitness tracker to monitor your heart rate (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19855335\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">),<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with three 10-minute sessions of brisk indoor walking daily (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise-intensity\/art-20046887\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">),<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set a timer for a minute at a time to walk at a slower pace,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adopt a faster pace every second minute and go back to a slower pace every other minute,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swing your arms to the front and back or do arm circles during your faster pace (<\/span><a href=\"https:\/\/www.fitnesseducation.edu.au\/blog\/education\/what-are-compound-exercises\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">),<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a rapid march to bring your feet closer to your buttocks during the faster pace (<\/span><a href=\"https:\/\/www.fitday.com\/webfit\/burned\/calories_burned_Marching_rapidly_military.html\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">),<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Follow the same routine for the first week you use the workout,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase your fast-paced indoor walking times to 2 minutes in the second week,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase your fast-paced indoor walking to 2.5 minutes in the third week,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">March with a faster indoor ruck with swinging arms for 3 minutes in the fourth week.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Don\u2019t change the slower-pace 1-minute sessions. You can also adapt this workout to a 30-minute session by keeping the fast intervals to no longer than 2 minutes at a time or do moderate walking for 10 minutes, exercises for another 10, and marching for 10 minutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Which exercises can complement indoor walking for your workout during a 10-minute window in the middle of a 30-minute session? Turn sessions into some fun with disco, ballroom, or square dancing for 10 minutes to (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alternatively, do moderate <a href=\"https:\/\/betterme.world\/articles\/calisthenics-chest\/\">calisthenics<\/a> during the 10 minutes in the exercise window (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Some good beginner\u2019s <a href=\"https:\/\/betterme.world\/articles\/10-calisthenics-exercises\/\">calisthenics exercises<\/a> without equipment include push-ups, <a href=\"https:\/\/betterme.world\/articles\/calories-burned-jumping-jacks\/\">jumping jacks<\/a>, squats, lunges, <a href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/\">burpees<\/a>, leg raises, or crunches.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=indoor_walking_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/cover3.png\" alt=\"indoor walking exercises\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Best_Indoor_Walking_for_Seniors\"><\/span><b>Best Indoor Walking for Seniors<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Indoor walking exercises and workouts for seniors are different because of the risks of falling and injuries. The Institute of Medicine says the decline in muscle, joint, bone, and connective tissues places your joints at a greater risk for injury and falling during the senior years (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK235613\/#:~:text=Because%20of%20declines%20in%20the,subjected%20to%20similar%20impact%20forces.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, indoor walking is a low-level and low-impact exercise, safe enough to improve muscle strength and reflexes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK235613\/#:~:text=Because%20of%20declines%20in%20the,subjected%20to%20similar%20impact%20forces.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Our best indoor walking workout for seniors is gentler on your joints and avoids compound movements or sudden jolts. Here\u2019s how to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put your comfortable and well-fitting shoes on before you begin (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/tips-for-choosing-walking-shoes\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">),<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab your pedometer or fitness tracker to monitor your heart rate (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19855335\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">),<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with three 10-minute sessions of brisk indoor walking daily (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise-intensity\/art-20046887\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">),<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set a timer for a minute at a time to walk at a slower pace,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase the pace to maintain a higher heart rate every second minute,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add some stretching exercises after your indoor walk to burn more calories.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Hatha yoga can burn around 144 calories in 30 minutes if you weigh 155 pounds (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Stretching can gently help you burn more calories, so consider doing some calf raises or stretches, forward folds, quad stretches, or lunging hip flexor stretches post-workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, you could aim to do a full 30-minute indoor walking workout with a 10-minute moderate pace to start before doing each stretch and ending it with another 10-minute faster spot walk. Alternatively, switch to low-impact step-ups for 10 minutes to burn 70-98 calories (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=indoor_walking_exercises\">Start transforming your body now! <\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Indoor_Walking_Workout_Intermediate_Challenge\"><\/span><b>Indoor Walking Workout Intermediate Challenge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Indoor walking workouts for intermediate trainers should offer you a greater challenge. Add some resistance training to at least two of your 30-minute indoor walking workouts weekly to benefit from the added calorie-burning effects and higher heart rate (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25162652\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise-intensity\/art-20046887\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Follow the steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold weights in both hands to add more resistance and swing your arms (<\/span><a href=\"https:\/\/www.fitnesseducation.edu.au\/blog\/education\/what-are-compound-exercises\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">),<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch to doing vigorous calisthenics for the second 10-minute interval,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch back to indoor walking for the last 10 minutes and up your pace,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your weights in your hands, swing your arms, and ruck your legs higher (<\/span><a href=\"https:\/\/www.fitnesseducation.edu.au\/blog\/education\/what-are-compound-exercises\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.fitday.com\/webfit\/burned\/calories_burned_Marching_rapidly_military.html\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Vigorous calisthenics during your exercise window can help you burn calories (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Challenge yourself during the exercise window with push-ups, pull-ups, squats, dips, lunges, burpees, crunches, side bends, chin-ups, or a 10-second plank to maximize calorie burns.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"For_more_indoor_exercise_tips\"><\/span><b>For more indoor exercise tips:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/indoor-activities-for-seniors\/\"><span style=\"font-weight: 400;\">Indoor Activities for Seniors<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/indoor-walking-routine\/\"><span style=\"font-weight: 400;\">Indoor Walking Routine<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/indoor-walking-workout\/\"><span style=\"font-weight: 400;\">Indoor Walking Workout<\/span><\/a><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=indoor_walking_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/cover2.png\" alt=\"indoor walking exercises\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Walking_30_Minutes_a_Day_Enough_Exercise\"><\/span><strong>Is Walking 30 Minutes a Day Enough Exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The Mayo Clinic confirms that 30 minutes of aerobic exercise, five days a week, is enough\u00a0 (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise-intensity\/art-20046887\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). You need at least 150 minutes of moderate-intensity cardio weekly to stay fit and healthy. Doing 30 minutes of cardio five days a week will meet the recommendations.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Morning_Walk_Better_Than_Gym\"><\/span><strong>Is Morning Walk Better Than Gym?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A morning walk beats the gym in cold weather, especially if you\u2019re inside the warmth of your home. However, indoor walking could burn around 129 calories in 30 minutes (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21760553\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). On the other hand, a 150-pound person burns 108 calories with weightlifting or 278 calories with cycling in 30 minutes at the gym (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This means, it depends on what you\u2019d do at a gym.\u00a0\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_Lose_Weight_Walking_Indoors\"><\/span><strong>Can I Lose Weight Walking Indoors?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can lose weight with our indoor walking challenge. You need to be in a calorie deficit to lose weight. A 500-calorie deficit daily is enough to lose a pound weekly (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/calorie-deficit\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). A small study by the University of Tennessee found that indoor walking burns an average of 258 calories per hour\u00a0 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21760553\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). You may need to add more intensity to burn more calories, but you can lose weight with indoor walking if in an overall calorie deficit\u00a0 (<\/span><a href=\"https:\/\/www.fitnesseducation.edu.au\/blog\/education\/what-are-compound-exercises\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.fitday.com\/webfit\/burned\/calories_burned_Marching_rapidly_military.html\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_Walking_Burn_Belly_Fat\"><\/span><strong>Does Walking Burn Belly Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A small University of St Thomas study found this occurred when individuals sustained 60.2-80% of their maximum heart rate during exercise (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19855335\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). More research is necessary, but increasing your heart rate during exercise burns fat.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=indoor_walking_exercises&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/ezgif.com-gif-to-mp4-3.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=indoor_walking_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/ezgif.com-gif-to-mp4-3.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Indoor walking exercises, workouts, and challenges offer you potential benefits, even as a beginner or senior. Follow the tips to engage at a higher intensity and increase your heart rate for a greater calorie burn\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Indoor walking exercises can offer you the key to physical fitness on a busy schedule, at home, in colder months, or when choosing exercise with limited mobility. Let\u2019s take a couple of minutes to look over some indoor walking exercises anyone can do to regain a healthy lifestyle.\u00a0 How Can I Do a Walking Exercise [&hellip;]<\/p>\n","protected":false},"author":54,"featured_media":61267,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[224],"tags":[],"coauthors":[178,245],"class_list":["post-61264","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-indoor-walking"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Indoor Walking Exercises With Workouts For Anyone, Any Weather, and Any Place - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 INDOOR WALKING EXERCISES \u27a4 can help you lose weight and regain fitness at any level, in any weather, and in the comfort of your home. Try our three top workouts.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Indoor Walking Exercises With Workouts For Anyone, Any Weather, and Any Place\" \/>\n<meta property=\"og:description\" content=\"\u2605 INDOOR WALKING EXERCISES \u27a4 can help you lose weight and regain fitness at any level, in any weather, and in the comfort of your home. Try our three top workouts.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/3-3-1-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Caroline Lambert, Leo Biette-Timmons, CPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Caroline Lambert, Leo Biette-Timmons, CPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/\"},\"author\":{\"name\":\"Caroline Lambert\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/89d78f2cbcc3157b9392ef450de6ad9d\"},\"headline\":\"Indoor Walking Exercises With Workouts For Anyone, Any Weather, and Any Place\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/\"},\"wordCount\":1492,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/3-3-1.png\",\"articleSection\":[\"Indoor Walking\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Indoor walking exercises can offer you the key to physical fitness on a busy schedule, at home, in colder months, or when choosing exercise with limited mobility. Let\u2019s take a couple of minutes to look over some indoor walking exercises anyone can do to regain a <a href=\\\"https:\/\/betterme.world\/articles\/1-day-detox\/\\\">healthy lifestyle<\/a>.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=indoor_walking_exercises\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/ezgif.com-gif-to-mp4-3.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Can I Do a Walking Exercise at Home?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Indoor walking exercises start by doing the following:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Start by wearing comfortable shoes to prevent joint injuries and reduce pain (<\/span><a href=\\\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/tips-for-choosing-walking-shoes\\\"><span style=\\\"font-weight: 400;\\\">11<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Do 5 x 30-minute sessions weekly or 3 x 10-minute sessions on workout days (<\/span><a href=\\\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise-intensity\/art-20046887\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Add compound movements to burn more calories, like arm swings (<\/ ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/\",\"name\":\"Indoor Walking Exercises With Workouts For Anyone, Any Weather, and Any Place - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/3-3-1.png\",\"description\":\"\u2605 INDOOR WALKING EXERCISES \u27a4 can help you lose weight and regain fitness at any level, in any weather, and in the comfort of your home. Try our three top workouts.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/3-3-1.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/3-3-1.png\",\"width\":1920,\"height\":1080},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Walking\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/walking\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Indoor Walking\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/walking\/indoor-walking\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Indoor Walking Exercises With Workouts For Anyone, Any Weather, and Any Place\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/89d78f2cbcc3157b9392ef450de6ad9d\",\"name\":\"Caroline Lambert\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/6aa31294e295eb5e1e82516233403e26\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/photo_2023-09-12_12-26-39-150x150.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/photo_2023-09-12_12-26-39-150x150.jpg\",\"caption\":\"Caroline Lambert\"},\"description\":\"Caroline has spent much of her life battling against the urge to eat her way to happiness. Unfortunately, the once top school athlete (with provincial colors), struggles with weightloss, exercise, and healthy habits. As a result, Caroline is here to not only share valuable advice from experts and proven studies, but she\u2019s also here to begin her journey with you. Caroline\u2019s greatest downfall is that she has worked remote for 18 years. Now\u2019s the time to find evidence to support her lifestyle changes, sharing them with you. Caroline also has a passion for various nutritional journeys as she loves trying new regimes and cultural differences. She has the determination to change, and she prides herself in helping others through proven methods to lose weight and gain self-control, mentally and physically.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/caroline-lambert-75a29839\"],\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/caroline-whittington\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Indoor Walking Exercises With Workouts For Anyone, Any Weather, and Any Place - BetterMe","description":"\u2605 INDOOR WALKING EXERCISES \u27a4 can help you lose weight and regain fitness at any level, in any weather, and in the comfort of your home. Try our three top workouts.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Indoor Walking Exercises With Workouts For Anyone, Any Weather, and Any Place","og_description":"\u2605 INDOOR WALKING EXERCISES \u27a4 can help you lose weight and regain fitness at any level, in any weather, and in the comfort of your home. Try our three top workouts.","og_url":"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":1024,"height":576,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/3-3-1-1024x576.png","type":"image\/png"}],"author":"Caroline Lambert, Leo Biette-Timmons, CPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Caroline Lambert, Leo Biette-Timmons, CPT","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/"},"author":{"name":"Caroline Lambert","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/89d78f2cbcc3157b9392ef450de6ad9d"},"headline":"Indoor Walking Exercises With Workouts For Anyone, Any Weather, and Any Place","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/"},"wordCount":1492,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/3-3-1.png","articleSection":["Indoor Walking"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Indoor walking exercises can offer you the key to physical fitness on a busy schedule, at home, in colder months, or when choosing exercise with limited mobility. Let\u2019s take a couple of minutes to look over some indoor walking exercises anyone can do to regain a <a href=\"https:\/\/betterme.world\/articles\/1-day-detox\/\">healthy lifestyle<\/a>.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=indoor_walking_exercises\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/ezgif.com-gif-to-mp4-3.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>How Can I Do a Walking Exercise at Home?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Indoor walking exercises start by doing the following:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by wearing comfortable shoes to prevent joint injuries and reduce pain (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/tips-for-choosing-walking-shoes\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 5 x 30-minute sessions weekly or 3 x 10-minute sessions on workout days (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise-intensity\/art-20046887\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add compound movements to burn more calories, like arm swings (<\/ ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/","url":"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/","name":"Indoor Walking Exercises With Workouts For Anyone, Any Weather, and Any Place - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/3-3-1.png","description":"\u2605 INDOOR WALKING EXERCISES \u27a4 can help you lose weight and regain fitness at any level, in any weather, and in the comfort of your home. Try our three top workouts.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/3-3-1.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/3-3-1.png","width":1920,"height":1080},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/indoor-walking-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Walking","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/walking\/"},{"@type":"ListItem","position":4,"name":"Indoor Walking","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/walking\/indoor-walking\/"},{"@type":"ListItem","position":5,"name":"Indoor Walking Exercises With Workouts For Anyone, Any Weather, and Any Place"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/89d78f2cbcc3157b9392ef450de6ad9d","name":"Caroline Lambert","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/6aa31294e295eb5e1e82516233403e26","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/photo_2023-09-12_12-26-39-150x150.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/photo_2023-09-12_12-26-39-150x150.jpg","caption":"Caroline Lambert"},"description":"Caroline has spent much of her life battling against the urge to eat her way to happiness. Unfortunately, the once top school athlete (with provincial colors), struggles with weightloss, exercise, and healthy habits. As a result, Caroline is here to not only share valuable advice from experts and proven studies, but she\u2019s also here to begin her journey with you. Caroline\u2019s greatest downfall is that she has worked remote for 18 years. Now\u2019s the time to find evidence to support her lifestyle changes, sharing them with you. Caroline also has a passion for various nutritional journeys as she loves trying new regimes and cultural differences. She has the determination to change, and she prides herself in helping others through proven methods to lose weight and gain self-control, mentally and physically.","sameAs":["https:\/\/www.linkedin.com\/in\/caroline-lambert-75a29839"],"url":"https:\/\/dev.betterme.world\/articles\/author\/caroline-whittington\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/61264","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/54"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=61264"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/61264\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/61267"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=61264"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=61264"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=61264"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=61264"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}