For mobility-challenged seniors in Farmington, CT, staying active can be a struggle. Indoor walking offers a low-effort way to boost your physical well-being.
What makes indoor walking such a reliable daily routine? Simple: it requires a minimal amount of time, space, and equipment. This is a major benefit for seniors who aren't as active as they used to be or have certain health conditions.
Interested in giving this routine a shot? Read on to learn why walking indoors is so effective, how to do it correctly, and how you can prepare for it!
As far as healthy aging activities go, indoor walking can do a lot for your health and well-being. Some key benefits of this routine include:
Beyond physical benefits, walking indoors can also provide mental support. For example, it boosts your mood and improves cognitive function. And if you live in a senior community, indoor walking is a chance to engage in social activities.
In general, seniors should be able to complete their walking routine in 20 minutes. Here's a step-by-step guide that will help you get acquainted with this process.
First, spend five minutes preparing your joints and muscles for movement. This will boost your circulation and reduce the risk of injury.
Start by marching in place for two and a half minutes. Make sure your feet are hip-width apart and that you're lifting your knees to a comfortable height.
Spend the other two and a half minutes of warm-up on stepping side-to-side. Extend your arms at the same time as if you're trying to reach something. This will help get your body moving and stretch your shoulders at the same time.
The actual walking routine should last ten minutes, with each of the movements taking up three to four minutes. Keep the pace that feels comfortable for you.
A good place to start is to practice some basic walking. While lifting your feet slightly, walk around the room at a steady pace. As you're doing it, keep looking ahead and keep your back straight as much as possible.
Next, do some side-to-side step marching. Take a step to the left, then a step to the right in a marching rhythm. While you're doing it, keep softly swinging your arms to get more balance.
We'll finish with a bit of controlled backward tap walking. Step one foot backward in a tap motion, go back to the center, then do the same with the other foot. Keep the movements small and your body as steady as possible.
A cool-down routine will help your heart rate return to normal. It may also prevent some stiffness the next day, depending on how active you are.
To start cooling down, simply walk in place gently for two minutes. While doing it, breathe deeply to relax your body even further.
The other key part of cooling down is calf and arm stretching. While standing, put one foot slightly back and press into the ground with your heel. For arm stretches, extend one arm across the chest and hold it with the opposing hand.
As simple as it appears, indoor walking can involve a variety of mistakes. Here are a few tips that will help you achieve the proper form during this exercise.
First, keep your back straight and your shoulders relaxed for the entirety of this routine. Engage your core slightly for maximum mobility support. Avoid the common mistakes that may lead to poor posture, such as:
Also, don't try to push yourself too hard. Always exercise at a comfortable speed, then increase the intensity as your fitness improves. Overexertion can lead to:
Yes, there are a few things you should do before starting this exercise. First, keep a water bottle nearby and take a sip whenever you feel like it. Dehydration can have a major effect on your energy levels, even during simple activities.
You should also use support if necessary. If you have balance issues, walk close to a wall for support. You can also use a walker or stable chair for extra assistance.
Both indoor and outdoor walking provide great health benefits. One advantage of indoor walking is that it offers a controlled environment. You don't have to struggle with uneven surfaces or extreme weather, which reduces your fall risk.
Of course, outdoor walking has its advantages as well, such as fresh air and the changing scenery. Ideally, you would do both regularly.
One way to make indoor walking a regular routine is to set realistic goals. For instance, instead of doing it every day, start by walking three times a week.
You can also make walking a social activity. In many senior living communities, indoor walking can be a big part of assisted living wellness activities. In fact, these activities are a major factor in calculating senior living costs.
Indoor walking requires very little in the way of equipment. The main thing you need is a pair of supportive shoes with non-slip soles. You'll also need a water bottle for hydration and potentially a walker or chair for stability.
Beyond these essentials, it's important to ensure your walking area is clear of obstacles. This includes loose cords, rugs, and so on.
Indoor walking is a safe and accessible exercise option for seniors with balance concerns. If you do it regularly, it's a great way to increase your mobility.
At Discovery Village Farmington, we help our residents get all the exercise they need. Our exclusive Dimensions health and wellness program is fully inclusive and encourages a healthy lifestyle. You can also sign up for personalized training!
Thinking of joining our senior living community? Take advantage of our Military Veterans program and receive half off the first month's rent every year!