New Orleans is a vibrant city with many opportunities for seniors to go walking and connect with the world, but when the weather has other plans, seniors need an indoor backup plan. An indoor walking workout is a multi-step routine that includes warm-ups, main exercises, and a cool-down phase; seniors also need proper nutrition and footwear for these workouts.
The benefits of walking for seniors have been widely proven across various studies. Research published by the National Library of Medicine found that consistent walking contributed to a 41% decrease in women’s mortality rates, with reductions in dementia risks also noted, as well as a 31% reduction in cardiovascular disease (CVD) risk.
It’s time to start incorporating more indoor walking into low-impact senior exercises. Start now with these senior-friendly walking tips.
What Are the Benefits of Indoor Walking for Seniors?
There are so many more benefits to indoor walking for a senior wellness routine. Walking is a pillar of senior fitness. For starters, regular indoor walking is a type of low-impact cardiovascular exercise that improves the following:
- Heart (cardiovascular) strength
- Blood circulation
- Blood pressure
- Bone density (reduces the risk of osteoporosis)
- Joint flexibility
- Senior balance
- Fall prevention
- Abdominal muscle strength
Walking can also reduce the risk of stroke by 20% to 40% and burn up to 200 calories every 30 minutes, according to data from the Arthritis Foundation. The study also found marked improvement in senior sleep patterns.
The mental and emotional benefits of indoor walking cannot be overstated, either. Walking naturally releases endorphins, also known as nature’s mood boosters! Endorphins help alleviate:
- Senior stress
- Anxiety
- Depression symptoms
Indoor walking, including mobility-friendly workouts, also increases blood flow to the brain, enhancing vital senior cognitive functions like memory and alertness.
How Do You Create a Good Indoor Walking Workout for Seniors?
Understanding the benefits helps create more data-driven indoor walking workouts that meet objectives like improved cognitive health and balance. A mindful senior walking workout should consist of three phases:
- Beginning Warm-ups
- Main exercises
- Cool-down phase
The warm-up period for a senior indoor walking workout should last between five to ten minutes. This step prepares seniors’ joints and muscles for more movement. Adjust this step (and the entire senior workout) to the proper mobility level.
Start by marching in place, allowing seniors to start gently. Seniors should slowly lift their knees while swinging their arms in a relaxed rhythm.
Next is shoulder rolls. Performing front and reverse circular rolls with their shoulders helps seniors loosen their upper bodies for more strength.
Side twists encourage seniors to gently twist their torsos from side to side. Seniors need to keep their feet planted during this warmup to better engage their core.
The last warm-up is the hamstring scoop. While standing, seniors straighten their spines, slightly leaning forward, and gently lifting their heels toward their backs. Their toes should be touching the floor.
How Do Seniors Engage In Indoor Walking?
After the warm-up stage is the main exercise portion.This stage involves continuous light movement, but seniors should take breaks when necessary.
The heel-to-toe walk is a foundational exercise that requires seniors to step forward by aligning their heel in front of their toes. Next is side steps, which requires seniors to side step out with one foot before bringing the other foot to meet it.
Step-backs, also known as backward tap walking, require one step backward while tapping the toe. Seniors return to their starting position to switch feet and repeat.
Frequently Asked Questions
What Are Good Exercises to Do While Indoor Walking?
Incorporate arm raises and pumps into senior indoor walking routines. Seniors can lift their arms:
- Out to the side
- To the front
- Overhead
They can perform these exercises with each step or sprinkle them throughout the workout.
Seniors can also incorporate arm circles. Moving the arms in small or large circular motions improves upper-body strength. These exercises can be enhanced with senior arm weights.
Knee lifts, or high marching, help seniors engage their lower abdominal areas and hip flexor muscles. Seniors can also perform heel touches during this exercise.
How Should Seniors Cool Down In an Indoor Walking Workout?
Cool-down phases are necessary to bring down seniors’ heart rates after these workouts.
Winding down into slow, gentle marching helps. Seniors can also lower the intensity of their arm extensions, slowly pulling the arms back and forth.
Switching to chair exercises helps cool down the walk, as well. While seated, seniors can gently stretch their calves and hamstrings.
What Should Seniors Eat for Indoor Walking?
Nourishment plays a pivotal role.
An hour before walking, seniors should drink a glass of water and eat a light snack (with protein and complex carbs) for energy. Good options include:
- Fresh fruit
- Yogurt with granola
- Oatmeal
It’s important for seniors to sustain energy without stomach discomfort. Seniors should also sip water throughout the workout to maintain hydration and energy.
After walking, seniors need a second snack or meal packed with more protein and carbohydrates. Nourishing food helps repair muscles while replenishing energy sources. Options include:
- Eggs on whole wheat toast
- Salmon and rice
- Roasted vegetables
- Fruit salad
Ensure meals have plenty of essential vitamins and minerals for seniors.
What Kinds of Shoes Should Seniors Wear for Indoor Walking?
The right footwear is essential for indoor walking safety and comfort.
Look for shoe features that improve balance, like non-slip soles with good traction and heels no higher than one inch. Ample cushioning also absorbs shock to protect senior joints. Shoes should have fully enclosed heels for a secure, stable fit.
Remember These Indoor and Winter Fitness Tips
Having a good indoor walking workout plan is fundamental to senior wellness. Integrate these tips to improve walking for balance and joint health. As always, consult a physician before starting a new routine.
Safety is key, and senior living communities like Summerhouse Vista Shores have the amenities necessary to support senior-friendly exercise.
Our Dimensions Health and Wellness program ensures residents engage in weekly exercises, from walking and low-impact aerobic exercise to balance classes and stretching. We also understand the importance of pairing physical exercise with other aspects of senior wellness, including creative and social activities to boost emotional resilience.
Book a tour of our community and discover a new way to thrive in senior life!
