With a Master of Science in Dietetics and Exercise Science, 11 years of experience in fitness, and 5 years in nutrition, Hollee Mohni is a professional dedicated to improving individuals' health and confidence through sustainable habits.
Walking is one of the most underrated forms of exercise which brings a plethora of health benefits. It enhances cardiovascular health, improves joint mobility, and makes it easier to maintain healthy weight.
Walking outside, with the fresh air and changing scenery, offers a mental health boost, reducing stress and improving mood. But when the weather turns cold, icy, or otherwise too harsh, the idea of stepping outside for a walk loses its appeal, and could even be dangerous.
Rather than miss out on the significant advantages walking provides, why not adapt by bringing this simple, yet effective, exercise indoors?
Here’s everything you need to know about starting a beginners indoor walking workout, ensuring that you stay active and healthy, even when the temperatures drop and being outdoors is less inviting.
Walking around the house beats being sedentary and sitting all day long. It’s a form of movement that burns calories, gets the blood flowing, and provides a break from prolonged periods of sitting.
While it may not be as intensive as running or other high-intensity workouts, walking around the house still counts as physical activity and has its own set of benefits (8).
For beginners who are just starting to incorporate exercise into their daily routine, walking around the house can be a good way to ease into a more active lifestyle.
If you’re ready to embark on a weight loss journey at home, our 28-day indoor walking weight loss challenge is the perfect place to start.
Walk at home workouts are effective for most people, especially beginners. These workouts typically involve simple and low-impact movements that mimic walking but in a confined space like your living room or bedroom.
They usually combine easy-to-follow step-by-step patterns with music to make the workout more enjoyable and engaging.
Despite its simplicity, walk-at-home workouts can still provide the following benefits:
Walking, even when done indoors, is a surprisingly effective form of exercise that significantly lowers the risk of several chronic diseases.
Here’s how it works – every step you take helps in maintaining a healthy blood circulation system. This is crucial because good blood flow delivers oxygen and nutrients to your tissues while also getting rid of waste materials. This process plays a fundamental role in preventing heart diseases by keeping blood pressure levels in check and improving lipid profiles.
BetterMe App helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.
One might wonder how pacing around an indoor space can contribute to calorie burn. Here’s the science – every movement your body makes requires energy. The more you move, the more calories you burn.
Walking increases your metabolism by activating muscle groups in the legs, core, and arms (yes if you’re swinging them!). This activation helps in burning calories, which is essential for weight loss and maintenance (12).
Compared to a sedentary lifestyle, walking can significantly contribute to a daily caloric deficit, even if it’s just brisk walking around your home.
We’ve discussed this further in our, calories burned walking 30 minutes, blog.
Walking is not just a physical activity; it has profound effects on the brain. When you walk, your heart rate increases, pumping more blood and oxygen to your brain. This enhanced blood flow stimulates the production of various hormones and growth factors that are involved in the growth of brain cells and the formation of new connections between them (6).
Ever feel a natural high after a bout of physical activity? That’s your body releasing endorphins, also known as the body’s natural painkillers. These chemicals, produced in the brain, not only help alleviate pain but also boost your mood. Walking, even indoors, triggers this release, providing a simple yet effective way to elevate spirits, especially on days when the weather or other external factors keep us inside (2).
Quality sleep is the foundation of good health, affecting everything from brain functions to weight management. Walking increases the production of melatonin, the sleep hormone, preparing your body for a restful night (10). Here’s how stepping up your indoor walking game can turn the tide on tossing and turning:
When we talk about fitness, we’re referring to your body’s ability to perform physical tasks, both strenuous and simple, efficiently and effectively. Walking activates almost every part of your body, making it a comprehensive workout that improves overall fitness by:
Read more: The 28-Day Indoor Walking Weight Loss Challenge Explained
We all lead incredibly hectic lives, and finding time for a comprehensive workout can feel like trying to solve a puzzle where the pieces don’t quite fit. But here’s the beauty of an indoor walking workout – it meshes seamlessly with our busy routines.
Imagine this: while you’re on a phone call, instead of sitting, you’re pacing your room. Or, perhaps you’re walking in place during those few minutes you’re waiting for the pasta to boil. What’s happening here? Your body is sneaking in exercise without giving up a significant chunk of your time to a gym session.
One of the biggest hurdles to maintaining a regular exercise routine is the environment. It’s either too cold, too hot, or too rainy, and sometimes, it’s just the lack of safe or pleasant places to walk outdoors.
Indoor walking takes away these excuses by providing a weather-proof and safe environment for you to get your steps in. Plus, it’s something you can do regardless of the air quality outside or the time of day.
Indoor walking workouts work by utilizing the space within your home or other indoor locations to create a safe and efficient walking routine. Here are some tips for creating an effective indoor walking workout:
This detailed indoor walking workout for beginners offers a mix of cardio, strength, and endurance training that can be tailored to individual fitness levels and goals.
Trying our, walking treadmill workout, could be your perfect increase in intensity for even greater results.
If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, start using the BetterMe app and overhaul your entire life!
The key to reaching 10,000 steps at home is to be creative and incorporate movement into your daily routine. Here are some ideas:
Yes, you can lose weight by walking at home. Regular walking, combined with a healthy diet, can help you burn calories and achieve weight loss goals.
According to a study published in the International Journal of Obesity, women who walked for an hour a day lost an average of 11 pounds over the course of a year (7). Additionally, walking can also help improve metabolism and build muscle tone, leading to long-term weight loss.
Walking 10,000 steps a day is considered a good amount of physical activity for most individuals (4).
According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate intensity exercise per week, which can be broken down into smaller increments throughout the day (3).
Walking 10,000 steps fulfills this recommendation and provides numerous health benefits, including improved cardiovascular health and weight management.
10,000 steps is roughly equivalent to 5 miles or 8 kilometers. The time it takes to walk 10,000 steps can vary based on individual speed and stride length. On average, it takes about an hour and a half to two hours for most people to reach the recommended goal of 10,000 steps per day. However, this can be broken down into smaller increments throughout the day to make it more achievable.
Walking for an hour a day is considered a healthy level of physical activity for most individuals (4). This amount of walking can help improve cardiovascular health, maintain weight, and increase overall physical fitness.
An indoor walking workout offers a convenient and accessible way to stay physically active, especially during times when going outside may not be possible. By incorporating different variations and challenging yourself over time, you can reap the numerous benefits of walking, while remaining in the comfort of your own home.
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