{"id":66493,"date":"2026-10-21T04:40:00","date_gmt":"2026-10-21T04:40:00","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66493"},"modified":"2026-10-21T09:53:34","modified_gmt":"2026-10-21T09:53:34","slug":"indoor-walking-for-seniors","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/","title":{"rendered":"Indoor walking for seniors: a flexible starter plan"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#Key_takeaways\" >Key takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#How_do_you_prepare_an_indoor_walking_route\" >How do you prepare an indoor walking route?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#What_does_a_flexible_21-day_plan_look_like\" >What does a flexible 21-day plan look like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#How_hard_should_indoor_walking_feel\" >How hard should indoor walking feel?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#How_do_you_choose_an_indoor_setting_for_the_plan\" >How do you choose an indoor setting for the plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#A_home_route\" >A home route<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#A_shared_indoor_space\" >A shared indoor space<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#A_treadmill\" >A treadmill<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#How_do_you_use_the_six_calendar_stages\" >How do you use the six calendar stages?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#What_does_the_first_stage_include\" >What does the first stage include?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#What_changes_in_later_stages\" >What changes in later stages?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#How_can_walking_fit_meals_medication_and_daily_commitments\" >How can walking fit meals, medication, and daily commitments?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#What_should_you_record\" >What should you record?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#How_do_you_decide_when_to_add_minutes\" >How do you decide when to add minutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#What_else_belongs_in_an_older_adults_activity_week\" >What else belongs in an older adult\u2019s activity week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#Does_walking_in_place_count_as_exercise\" >Does walking in place count as exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#Do_older_women_need_a_different_walking_pace\" >Do older women need a different walking pace?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#Can_you_take_days_off_the_plan\" >Can you take days off the plan?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#The_bottom_line\" >The bottom line<\/a><\/li><\/ul><\/nav><\/div>\n<p><em>Indoor walking for seniors can begin with a clear route and a few comfortable minutes. The 21-day sample below offers longer and shorter sessions, including easy starts and finishes. Repeat a stage or take extra rest days when needed, using your current walking ability to choose the pace.<\/em><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Indoor_Walking_For_Seniors\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/ezgif.com-gif-to-mp4-3.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p>For a fully timed session, use the <a href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors-20-minute-daily-routine\/\">20-minute indoor walking routine<\/a>.<\/p>\n<p>If you have joint, muscle, or spine-related concerns, please consult your physician before starting this workout.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Key_takeaways\"><\/span><strong>Key takeaways<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>The sample 21-day plan offers 15- to 28-minute sessions, plus a shorter option at each stage.<\/li>\n<li>The calendar allows rest days; completing every scheduled minute is optional.<\/li>\n<li>At moderate effort, a person can usually talk but cannot sing (<a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/measuring\/index.html\">1<\/a>).<\/li>\n<li>Someone returning to walking can increase distance gradually (<a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/walking-for-health\/\">2<\/a>).<\/li>\n<li>General older-adult guidance combines aerobic movement, strength work, and balance activities (<a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/older-adults.html\">3<\/a>).<\/li>\n<li>Supported balance practice is separate from simply adding more walking minutes (<a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/balance-exercises\/\">4<\/a>).<\/li>\n<\/ul>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_do_you_prepare_an_indoor_walking_route\"><\/span><strong>How do you prepare an indoor walking route?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Choose a clear, level route with room to turn comfortably, or walk in place if traveling is awkward. Remove loose objects from the route and keep the lighting adequate. Wear comfortable, supportive footwear that does not rub (<a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/walking-for-health\/\">2<\/a>).<\/p>\n<p>Try the route at an easy pace before starting a timer. Turn with several small steps instead of twisting on a planted foot. A hallway, open room, or indoor community space may work, depending on access and footing.<\/p>\n<p>The <a href=\"https:\/\/betterme.world\/articles\/indoor-walking-workout\/\">beginner indoor walking workout<\/a> explains additional movement choices. A moving treadmill belt requires different skills from walking around a room; do not treat the two as interchangeable.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Indoor_Walking_For_Seniors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66495\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/visual4.png\" alt=\"Indoor Walking For Seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/visual4.png 2560w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/visual4-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/visual4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/visual4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/visual4-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_does_a_flexible_21-day_plan_look_like\"><\/span><strong>What does a flexible 21-day plan look like?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Choose a stage with a manageable duration and repeat it before adding time. The sample includes easy starts and finishes in every total; the day ranges are adjustable.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Calendar days<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Standard option<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Shorter option<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1 to 3<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 easy + 5 steady + 5 easy = 15 minutes<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 comfortable minutes<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>4 to 7<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 easy + 7 steady + 5 easy = 17 minutes<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 to 7 comfortable minutes<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>8 to 10<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 easy + 10 steady + 5 easy = 20 minutes<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>8 comfortable minutes<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>11 to 14<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 easy + 12 steady + 5 easy = 22 minutes<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>8 to 10 comfortable minutes<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>15 to 17<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 easy + 15 steady + 5 easy = 25 minutes<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>10 comfortable minutes<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>18 to 21<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 easy + 18 steady + 5 easy = 28 minutes<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>10 to 12 comfortable minutes<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Days 7, 14, and 21 can be rest days, and additional rest days are welcome. The ranges identify calendar stages, not a requirement to walk daily. Shorter sessions can remain easy throughout, with especially gentle movement at the beginning and end.<\/p>\n<p>If 5 minutes is too much, try less or ask for guidance on another movement option. A seated alternative changes the activity; it is not the same walking session.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_hard_should_indoor_walking_feel\"><\/span><strong>How hard should indoor walking feel?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Begin at an effort that lets you speak comfortably, then adjust the middle of the session if appropriate. The talk test describes moderate aerobic effort as being able to talk but not sing (<a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/measuring\/index.html\">1<\/a>). A slow stroll may stay below that level.<\/p>\n<p>There is no requirement to make every minute moderate. Easy minutes still add movement, but should not automatically be counted as moderate activity. A <a href=\"https:\/\/betterme.world\/articles\/10-minute-indoor-walking-workout-for-seniors\/\">10-minute indoor walking session<\/a> is another way to organize a shorter visit to your route.<\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Indoor_Walking_For_Seniors\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_do_you_choose_an_indoor_setting_for_the_plan\"><\/span><strong>How do you choose an indoor setting for the plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Choose a place where the footing, turns, and access fit your walking ability. Possible settings include a home route, indoor community space, or treadmill. Those options have different demands. Try the chosen setting slowly before selecting a calendar stage.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"A_home_route\"><\/span><strong>A home route<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Clear the walking path and the area used for turning. Check doorways, loose rugs, cables, and furniture corners. Keep lighting adequate throughout the route. If the room is shared, arrange a time when other people or pets will be less likely to interrupt the path.<\/p>\n<p>Use several small steps to turn rather than pivoting suddenly. If the available space makes every turn awkward, walk in place or choose another appropriate setting. The route does not have to contain a fixed distance to be usable.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"A_shared_indoor_space\"><\/span><strong>A shared indoor space<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>For an indoor track or community area, check opening hours, surface, seating, and how busy it becomes. The walk includes getting to and from the route, so consider that extra activity. A large space is not automatically simpler than a familiar room.<\/p>\n<p>If walking with someone else, agree on a pace and a way to finish early. The other person&#8217;s distance target does not determine your duration. Keep room for other users and avoid sudden direction changes across their path.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"A_treadmill\"><\/span><strong>A treadmill<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>A treadmill requires learning the moving belt and the equipment&#8217;s controls. Follow its instructions and ask for a demonstration, including how to stop. It is a different skill from walking around a room and is optional for this plan.<\/p>\n<p>Do not assume the displayed speed produces the same effort for every person. Incline also changes the task. The calendar does not require adding either, and using the level route remains a choice. Keep a record of the equipment settings if you use them.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_do_you_use_the_six_calendar_stages\"><\/span><strong>How do you use the six calendar stages?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Select a manageable duration and use the day ranges to organize repeats. Stay at the same stage for longer when needed; the calendar does not set a deadline for increasing endurance.<\/p>\n<p>The standard options include five easy opening minutes and five easy finishing minutes. The shorter path can remain easy throughout. Choose the path before beginning and finish sooner when needed. The longer column is not a required destination.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_does_the_first_stage_include\"><\/span><strong>What does the first stage include?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The first standard stage is fifteen minutes in total: five easy, five steady, and five easy. Steady describes a repeatable pace, not proof of moderate intensity. You can keep it comfortable and use ordinary forward or in-place walking.<\/p>\n<p>If fifteen minutes is too much, use the five-minute shorter option or less. Keep the beginning and end particularly gentle. There is no requirement to fill the remaining minutes with stretches or another exercise so the totals match the standard column.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_changes_in_later_stages\"><\/span><strong>What changes in later stages?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The later standard stages increase the middle walking time while preserving the opening and finish. They do not require high knee lifts, backward walking, or weights. Keep familiar movement when learning a longer duration.<\/p>\n<p>A stage can be repeated across additional calendar days. If the next increase feels too large, stay with the current duration or use the shorter path. You do not need to restart the whole plan because an appointment or tiring day interrupts it.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Indoor_Walking_For_Seniors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66496\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/visual5.png\" alt=\"Indoor Walking For Seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/visual5.png 2560w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/visual5-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/visual5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/visual5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/visual5-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_can_walking_fit_meals_medication_and_daily_commitments\"><\/span><strong>How can walking fit meals, medication, and daily commitments?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Choose a time when the route is available and you can pay attention to the movement. Morning and later-day walking are both possible options. No one time is required for every older adult, and the plan does not require fasting or skipping a meal.<\/p>\n<p>If medication instructions or a medical condition affect activity timing, ask your provider. Do not change the medicine schedule to preserve a walking streak. Keep necessary food and care instructions in the plan.<\/p>\n<p>Avoid combining the walk with a task that needs active attention, such as cooking or carrying hot drinks. Audio can be optional company when it does not distract from the route. Set its controls before starting.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_should_you_record\"><\/span><strong>What should you record?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Record actual walking minutes, pauses, the setting, and a brief effort description. If a rest occurred while the timer continued, count the active walking separately. The plan&#8217;s duration is a target you can change, not a substitute for describing what happened.<\/p>\n<p>Step counts are optional and should not become a universal ten-thousand-step goal. Different stride lengths and device behavior affect the record. Minutes and a consistent route can be easier to compare when you are beginning.<\/p>\n<p>When reviewing the week, include daily walking outside the planned session. A shopping trip or appointment may add demands even when the calendar says rest. Choose the next workload with that context instead of only counting the formal workout.<\/p>\n<p>Finish the plan by deciding what routine is repeatable. You might keep the same stage, select a shorter option, or use suitable activity on different days. Calendar completion does not establish a body-change result or readiness for every more demanding exercise.<\/p>\n<p><strong>BetterMe Well-Being Coach app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Indoor_Walking_For_Seniors\" target=\"_blank\" rel=\"noopener\">Start transforming your body now!<\/a><\/strong><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_do_you_decide_when_to_add_minutes\"><\/span><strong>How do you decide when to add minutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Repeat the current stage until the walk and your usual daily activities remain manageable. Gradual distance increases are appropriate for people who have been less active (<a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/walking-for-health\/\">2<\/a>). Add time before introducing faster intervals, and change one feature at a time.<\/p>\n<p>Record duration and effort rather than judging progress by a weight change. The <a href=\"https:\/\/betterme.world\/articles\/indoor-walking-plan\/\">28-day indoor walking calendar<\/a> provides another flexible schedule. A calendar cannot predict an individual\u2019s results or determine an appropriate starting dose.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_else_belongs_in_an_older_adults_activity_week\"><\/span><strong>What else belongs in an older adult\u2019s activity week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Walking belongs alongside strength and balance activities, rather than replacing them. The general guidance for adults 65 and older includes 150 weekly minutes of moderate aerobic activity and strength work on at least 2 days. Balance activities also belong in the week; abilities and existing conditions affect appropriate choices (<a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/older-adults.html\">3<\/a>).<\/p>\n<p>Chair sit-to-stands and wall presses are examples of home strength exercises. Start with a version you can control, and build gradually (<a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/strength-exercises\/\">5<\/a>). Sideways walking and supported one-leg stands are separate balance exercises, practiced near a wall or stable chair (<a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/balance-exercises\/\">4<\/a>).<\/p>\n<p>Gentle calf stretches are an optional flexibility activity. Use a comfortable range rather than pushing into discomfort (<a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/flexibility-exercises\/\">6<\/a>). These additions do not make the sample walking schedule a complete exercise prescription.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Indoor_Walking_For_Seniors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66497\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/visual1.png\" alt=\"Indoor Walking For Seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/visual1.png 2560w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/visual1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/visual1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/visual1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/visual1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<style>.entry-content h1,.entry-content h2,.entry-content h3{text-align:center;}<\/style>\n<style id=\"faq-title-center\">.entry-content h2:has(#Frequently_Asked_Questions){text-align:center;}<\/style>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Does_walking_in_place_count_as_exercise\"><\/span><strong>Does walking in place count as exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Walking in place is physical activity. Whether it counts as moderate aerobic activity depends on your actual effort, not the indoor setting (1).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_older_women_need_a_different_walking_pace\"><\/span><strong>Do older women need a different walking pace?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Choose pace according to ability, comfort, and current fitness. This plan does not assign a separate speed or outcome to women.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_take_days_off_the_plan\"><\/span><strong>Can you take days off the plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, rest days are built into the example. Repeat a stage or shorten a session whenever the next duration feels like too large a jump.<\/span><\/p>\n\n<\/span><br \/>\n<span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Indoor_Walking_For_Seniors\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/ezgif.com-gif-to-mp4-3.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"The_bottom_line\"><\/span><strong>The bottom line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Start indoor walking with a clear route and a duration you can manage. The 21-day calendar offers choices, including rest days and shorter walks. Build gradually, and include separate strength and balance activities when appropriate.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Indoor walking for seniors can begin with a clear route and a few comfortable minutes. The 21-day sample below offers longer and shorter sessions, including easy starts and finishes. Repeat a stage or take extra rest days when needed, using your current walking ability to choose the pace. For a fully timed session, use the [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":66494,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,224],"tags":[],"coauthors":[285],"class_list":["post-66493","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-indoor-walking"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Indoor walking for seniors: a flexible 21-day plan<\/title>\n<meta name=\"description\" content=\"Indoor walking for seniors with a flexible 21-day schedule, shorter options, room setup, and effort checks to find your starting point.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Indoor walking for seniors: a flexible starter plan\" \/>\n<meta property=\"og:description\" content=\"Indoor walking for seniors with a flexible 21-day schedule, shorter options, room setup, and effort checks to find your starting point.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-21T09:53:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/cover3-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Vladyslav Betsun\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Vladyslav Betsun\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/indoor-walking-for-seniors\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/indoor-walking-for-seniors\\\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/7a76200615408eadbda9b40c13dc2427\"},\"headline\":\"Indoor walking for seniors: a flexible starter plan\",\"dateModified\":\"2026-10-21T09:53:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/indoor-walking-for-seniors\\\/\"},\"wordCount\":1724,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/indoor-walking-for-seniors\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2024\\\/10\\\/cover3.png\",\"articleSection\":[\"Fitness\",\"Indoor Walking\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<p><em>Indoor walking for seniors can begin with a clear route and a few comfortable minutes. The 21-day sample below offers longer and shorter sessions, including easy starts and finishes. Repeat a stage or take extra rest days when needed, using your current walking ability to choose the pace.<\\\/em><\\\/p>\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n<p>For a fully timed session, use the <a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/indoor-walking-for-seniors-20-minute-daily-routine\\\/\\\">20-minute indoor walking routine<\\\/a>.<\\\/p>\\r\\n<p>If you have joint, muscle, or spine-related concerns, please consult your physician before starting this workout.<\\\/p>\\r\\n<h2 style=\\\"text-align:center;\\\"><strong>Key takeaways<\\\/strong><\\\/h2>\\r\\n<ul>\\r\\n<li>The sample 21-day plan offers 15- to 28-minute sessions, plus a shorter option at each stage.<\\\/li>\\r\\n<li>The calendar allows rest days; completing every scheduled minute is optional.<\\\/li>\\r\\n<li>At moderate effort, a person can usually talk but cannot sing (<a href=\\\"https:\\\/\\\/www.cdc.gov\\\/physical-activity-basics\\\/measuring\\\/index.html\\\">1<\\\/a>).<\\\/li>\\r\\n<li>Someone returning to walking can increase distance gradually (<a href=\\\"https:\\\/\\\/www.nhs.uk\\\/live-well\\\/exercise\\\/walking-for-health\\\/\\\">2<\\\/a>).<\\\/li>\\r\\n<li>General older-adult guidance combines aerobic movement, strength work, and balance activities (<a href=\\\"https:\\\/\\\/www.cdc.gov\\\/physical-activity-basics\\\/guidelines\\\/older-adults.html\\\">3<\\\/a>).<\\\/li>\\r\\n<li>Supported balance practice is separate from simply adding more walking minutes (<a href=\\\"https:\\\/\\\/www.nhs.uk\\\/live-well\\\/exercise\\\/balance-exercises\\\/\\\">4<\\\/a>).<\\\/li>\\r\\n<\\\/ul>\\r\\n<h2 style=\\\"text-align:center;\\\"><strong>How do you prepare an indoor walking route?<\\\/strong><\\\/h2>\\r\\n<p>Choose a clear, level route with room to turn comfortably, or walk in place if traveling is awkward. Remove loose objects from the route and keep the lighting adequate. Wear comfortable, supportive footwear that does not rub (<a href=\\\"https:\\\/\\\/www.nhs.uk\\\/live-well\\\/exercise\\\/walking-for-health\\\/\\\">2<\\\/a>).<\\\/p>\\r\\n<p>Try the r ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/indoor-walking-for-seniors\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/indoor-walking-for-seniors\\\/\",\"name\":\"Indoor walking for seniors: a flexible 21-day plan\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/indoor-walking-for-seniors\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/indoor-walking-for-seniors\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2024\\\/10\\\/cover3.png\",\"dateModified\":\"2026-10-21T09:53:34+00:00\",\"description\":\"Indoor walking for seniors with a flexible 21-day schedule, shorter options, room setup, and effort checks to find your starting point.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/indoor-walking-for-seniors\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/betterme.world\\\/articles\\\/indoor-walking-for-seniors\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/indoor-walking-for-seniors\\\/#primaryimage\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2024\\\/10\\\/cover3.png\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2024\\\/10\\\/cover3.png\",\"width\":2560,\"height\":1440},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/indoor-walking-for-seniors\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/betterme-fitness\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Walking\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/betterme-fitness\\\/walking\\\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Indoor Walking\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/betterme-fitness\\\/walking\\\/indoor-walking\\\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Indoor walking for seniors: a flexible starter plan\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/author\\\/nderitumunuhe\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Indoor walking for seniors: a flexible 21-day plan","description":"Indoor walking for seniors with a flexible 21-day schedule, shorter options, room setup, and effort checks to find your starting point.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/","og_locale":"en_US","og_type":"article","og_title":"Indoor walking for seniors: a flexible starter plan","og_description":"Indoor walking for seniors with a flexible 21-day schedule, shorter options, room setup, and effort checks to find your starting point.","og_url":"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-10-21T09:53:34+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/cover3-1024x576.png","type":"image\/png"}],"author":"Vladyslav Betsun","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Vladyslav Betsun","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7a76200615408eadbda9b40c13dc2427"},"headline":"Indoor walking for seniors: a flexible starter plan","dateModified":"2026-10-21T09:53:34+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/"},"wordCount":1724,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/cover3.png","articleSection":["Fitness","Indoor Walking"],"inLanguage":"en-US","articleBody":"<p><em>Indoor walking for seniors can begin with a clear route and a few comfortable minutes. The 21-day sample below offers longer and shorter sessions, including easy starts and finishes. Repeat a stage or take extra rest days when needed, using your current walking ability to choose the pace.<\/em><\/p>\r\n<span data-sheets-root=\"1\"><\/span>\r\n<p>For a fully timed session, use the <a href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors-20-minute-daily-routine\/\">20-minute indoor walking routine<\/a>.<\/p>\r\n<p>If you have joint, muscle, or spine-related concerns, please consult your physician before starting this workout.<\/p>\r\n<h2 style=\"text-align:center;\"><strong>Key takeaways<\/strong><\/h2>\r\n<ul>\r\n<li>The sample 21-day plan offers 15- to 28-minute sessions, plus a shorter option at each stage.<\/li>\r\n<li>The calendar allows rest days; completing every scheduled minute is optional.<\/li>\r\n<li>At moderate effort, a person can usually talk but cannot sing (<a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/measuring\/index.html\">1<\/a>).<\/li>\r\n<li>Someone returning to walking can increase distance gradually (<a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/walking-for-health\/\">2<\/a>).<\/li>\r\n<li>General older-adult guidance combines aerobic movement, strength work, and balance activities (<a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/older-adults.html\">3<\/a>).<\/li>\r\n<li>Supported balance practice is separate from simply adding more walking minutes (<a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/balance-exercises\/\">4<\/a>).<\/li>\r\n<\/ul>\r\n<h2 style=\"text-align:center;\"><strong>How do you prepare an indoor walking route?<\/strong><\/h2>\r\n<p>Choose a clear, level route with room to turn comfortably, or walk in place if traveling is awkward. Remove loose objects from the route and keep the lighting adequate. Wear comfortable, supportive footwear that does not rub (<a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/walking-for-health\/\">2<\/a>).<\/p>\r\n<p>Try the r ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/","url":"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/","name":"Indoor walking for seniors: a flexible 21-day plan","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/cover3.png","dateModified":"2026-10-21T09:53:34+00:00","description":"Indoor walking for seniors with a flexible 21-day schedule, shorter options, room setup, and effort checks to find your starting point.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/cover3.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/cover3.png","width":2560,"height":1440},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Walking","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/walking\/"},{"@type":"ListItem","position":4,"name":"Indoor Walking","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/walking\/indoor-walking\/"},{"@type":"ListItem","position":5,"name":"Indoor walking for seniors: a flexible starter plan"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7a76200615408eadbda9b40c13dc2427","name":"Nderitu Munuhe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.pngccd7054821dc30e8456af884eaf0f611","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","caption":"Nderitu Munuhe"},"description":"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/66493","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=66493"}],"version-history":[{"count":1,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/66493\/revisions"}],"predecessor-version":[{"id":94669,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/66493\/revisions\/94669"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/66494"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=66493"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=66493"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=66493"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=66493"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}