Indoor Walking: An Easy 10-Minute Routine for Cold Days
An easy 10-minute indoor walking routine for adults over 60: marching in place, hallway laps and counter side steps for cold, wet or dark days.
Prefer to watch? Here is the video version (large print, no sound needed). Watch on YouTube
When it’s cold, wet or dark outside, the daily walk is usually the first thing to go. I understand. Nobody wants to shuffle around the block in sleet. The good news is you don’t need a sidewalk to keep moving. Your hallway, kitchen and living room will do just fine.
Here’s an easy 10-minute indoor walk. Do it all at once, or in a few short pieces through the day.
Before you start
- Wear supportive shoes with a grippy sole, not socks or floppy slippers.
- Clear the path of throw rugs, cords, shoes and the cat’s toys.
- Turn on the lights.
- Plan your route near a counter, wall or sturdy chair you can hold if you need to.
1. Warm up: march in place (2 minutes)
Stand by the kitchen counter and march in place at an easy pace, lifting your knees a comfortable height. Let your arms swing gently. Hold the counter with one hand if you like. Breathe normally; you should be able to talk or hum along to the radio.
2. Walk laps (6 minutes)
Pick a loop: bedroom to kitchen and back, or around the dining table. Walk at a comfortable, steady pace, standing tall and looking ahead, not down at your feet. Turn slowly at each end.
The commercial-break trick: during every TV commercial break, get up and walk a lap of the house. An evening of television can add up to a surprising number of steps.
3. Side steps at the counter (1 minute)
Stand facing the counter with both hands resting on it lightly. Take three or four small steps to the right, then back to the left. It’s a nice change after walking forward all day.
4. Cool down (1 minute)
Slow your march, take a few deep breaths, and finish with a few gentle shoulder rolls.
Try this today
- Pick your indoor route today and clear it.
- Walk a lap during every commercial break tonight.
- Try the full 10 minutes three days this week.
Mall walking
Many shopping malls open their doors early for walkers, before the stores open. It’s warm, dry, well lit and flat, there are benches and restrooms, and there’s usually a coffee at the finish line. Some malls even have walking clubs. Call the mall office to ask about hours.
Make it fun
Put on music from your high school days and walk to the beat. Call a friend on speaker phone and walk while you talk. Or keep a simple tally on the fridge, one checkmark per walk, and see how many you can collect by Thanksgiving.
Keep it gentle
Go at your own pace, and rest whenever you need to. Stop if you feel dizzy, short of breath or have any pain.
Please check with your doctor before starting any new exercise, especially if you have heart, balance or joint problems. Stop if anything hurts.
When the weather is nice again, Fall Walks, Made Easy has tips for getting back outside, and the free Chair Tai Chi printables are great for days you’d rather sit.
Where do you get your steps in when the weather turns? Tell me in the comments.