Indoor Walking Exercises for Seniors in Albany, IN
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To summarize:
- Try to develop a simple, daily plan for trying indoor walking exercises that offers around 30 minutes of comfortable walking
- Combine any walking efforts with two strength and balance sessions each week for a total of 150 minutes of exercise
- Use well-lit hallways to create walking loops and seek the help of staff if needed to remain safe
In New Albany, near several walkable blocks and parks, you can find Bennett Place Assisted Living, offering various options for an active retirement. When the weather turns cold, however, you may not be able to enjoy the same outdoor activities as you once did, meaning that indoor winter fitness routines may be your fallback.
If you haven't tried this exercise before, this guide shows you how to develop simple routes and plan your week to make it easier to get the movement you need.
How Long Should an Indoor Walk Be?
When you first start, aim for around 30 minutes of movement. However, if you haven't exercised in some time, it is entirely acceptable to begin with around ten to fifteen minutes of walking, gradually building up to more extended periods over time. You could even use two opportunities during the day to have two main exercise bouts, each lasting 15 minutes.
These time slots align with recommendations from various groups, such as the CDC, which suggests aiming for 150 minutes of exercise each week.
However, be sure to include warm-up time outside of these periods, which can last up to five minutes before you start putting one foot in front of another.
What Are the Best Exercises for Seniors Who Like Walking?
While walking is an excellent option for those just starting, the Office of Disease Prevention and Health Promotion recommends setting aside two days each week to focus on strength maintenance and balance improvement exercises. These can help round out the week on days when you're not training your legs, providing something to engage in every day and avoiding a feeling of stagnation.
If you choose anything else, try to pick low-impact options, as these will be much gentler on your joints, such as your knees.
When you have an opportunity to visit somewhere outside, take it. Mixing up your surroundings, such as by visiting a mall or park, can do wonders for getting you excited to move again and is often much more effective than choosing senior mobility indoors.
Finally, if you cannot get far from your home, but the halls are a little busy, you can walk in place! Remember, it's not about distance, but exertion, that you need to worry about. So long as your heart is beating faster, you're doing exactly what you should be doing.
Indoor Walking Exercises at Bennett Place in New Albany, Indiana
Gentle home exercise doesn't need to be big or brash. You simply need to use common areas to make loops with clear sightlines around which you can walk.
With so many options for activities and events planned in Bennett Place, you can have the assurance that the community is well-equipped with the space to handle a brief walk each day.
During the late spring and cooler summer days, you can even think about exploring the local city with other residents as a part of your walking routine.
If you are lucky enough, others from our community may see what you are doing and choose to join you, creating an ad-hoc walking and exercise club.
FAQs for Indoor Walking Exercises
What Are Good Daily Walking Time Targets for Older Adults?
Aim to eventually hit around 20-30 minutes on most days of the week. However, split up these times as needed so that you can do so without overexerting yourself.
If you are unsure if you are doing too much, try the talk test during your walk. If you can continue a conversation while slightly out of breath from exercise, you are doing just fine. You can even try singing, and if that is too difficult, then you have hit the minimum target for movement.
How Do Indoor Surfaces and Shoe Choices Help Safety?
Ensure that the loop includes smooth, non-slip floors. Avoid throw rugs if possible, as these increase the risk of trips. However, if these are avoidable, try to have some way to mark where they are clearly so that people can avoid them.
Then, wear shoes with closed heels and firm midsoles or cushioning. These offer the greatest stability, boosting your confidence as you exercise.
Also, ensure that you choose rooms that will be well-lit. While our communities do illuminate hallways during all hours so that people can find their way around in the dark, it is best to be able to see all around you at all times as you move.
What Are Ways to Build Stamina Gradually Without Overdoing It?
Don't go for a full thirty minutes of exercise in one go if you haven't moved much in a while. Your body will not be used to it, and you are more likely to disenfranchise yourself.
Instead, keep it easy the day after any exercise, and add only one or two minutes to sessions each week at most.
If you find that it is much too easy, you can choose to exercise a little more, albeit carefully. However, keep an eye on how much it tires you out afterwards and pull back if it's too much.
Take Your First Steps Walking Indoors
Pick a day to start and plan a few safe indoor routes, then put on your shoes and get started. Have a chair at your starting point, and get ready to collapse into it after you finish your cooldown exercises.
Here at Bennett Place Assisted Living, we want to celebrate the efforts of our residents in looking after their personal health. Indoor walking exercises are just one way to do that, but so are our internal Wellness Program and several other options.
To learn more about the options available to residents and discover what our community has to offer, we invite you to book a tour and visit us at your earliest convenience. We would love to show you what we can do for those in Assisted Living to make their retirement as stress-free as possible.