Are you wondering how you can make indoor walking workouts effective?
Do you even consider walking to be an effective exercise at all? Hmmm! If you don’t, You’re wrong! Walking is an effective exercise.
If you are a busy person like me who works remotely, this article is for you.
In this article, I’m going to show you
6 Benefits Of An Indoor Walking Workout
8 ways you can make walking exercises at home effective.
I’m also going to show you the best time to walk, and how long you should do indoor walking workout.
Table of Contents
What Is An Indoor Walking Workout?
An indoor walking workout is basically just walking around inside instead of outdoors.
It can be in your house or any place you find convenient.
An indoor walking workout is super simple, But it’s an awesome way to get your sweat on and stay active, no matter the weather or where you live.
Yeah! An indoor walking workout might not have the same ambiance as an outdoor one.
But it’s all about convenience and consistency.
Rain or shine, you can still get your cardio fix and keep those endorphins pumping.
6 Benefits Of An Indoor Walking Workout
1 Stay Active Rain or Shine
With indoor walking, bad weather is no longer an excuse to skip your workout.
You can get those steps in no matter if it’s raining, snowing, or blazing hot outside.
2 Easy on the Joints
Walking is a low-impact exercise, making it a joint-friendly option.
You can get your heart rate up without putting too much stress on your knees, hips, or ankles.
3 Fits Any Schedule
One of the best parts about indoor walking is how convenient it is.
You can squeeze it in whenever and wherever works best – at home, the office, or even the mall during your lunch break.
4 Perfect for Beginners
If you’re new to exercising, indoor walking provides a gentle introduction.
You can start slow and build up your endurance over time at your own comfortable pace.
5 Injury-Friendly
For those recovering from an injury or dealing with mobility limitations, indoor walking on flat surfaces is a safe way to stay active without overdoing it.
6 Multitask Walk
Need some solo time? Use your indoor walk as a chance to listen to music, podcasts or just clear your mind.
Or catch up on work by taking a call or brainstorming ideas as you move.
How To Make Indoor Walking Workouts Effective (8 Ways)
1 Make a Game Plan
First things first, figure out the when and where for your indoor walks.
The easiest option is just doing loops around your home – through different rooms, down hallways, you get the idea.
If you need a change of scenery, check out any local indoor tracks, like at a mall or community center.
The key is picking times and places that realistically fit into your existing schedule and routine.
Having an actual plan for when and where you’ll walk makes it much easier to stick to.
2 Set a Target
Having a goal in mind helps keep you motivated for your indoor walks.
It could be as simple as a step count target, a distance to hit, or just aiming for a certain amount of time walked.
If you’re brand new to indoor walking, start small and manageable.
Then increase your goals over time as you build up your endurance.
Having those targets to work toward gives you something concrete to strive for.
3 Wear the Right Stuff
Having good shoes is super important for comfortable indoor walking.
You’ll want a pair of supportive sneakers designed specifically for walking.
They’ll help prevent sore feet, ankles, and knees.
As for clothes, go with lightweight, breathable fabrics you can easily remove layers from.
You’re gonna heat up as you walk, so having a jacket or long sleeves you can peel off partway through is clutch.
4 Get Your Tunes Going
Having something good to listen to makes indoor walking way more fun.
Make a playlist with upbeat music that motivates you to keep moving.
Or queue up some podcasts, and audiobooks, or even just turn on your favorite Netflix show.
Having that entertaining audio will help keep your mind from getting bored as you knock out those indoor steps.
5 Mix It Up
Indoor walking can get boring if you do the exact same thing every time.
To keep it interesting, switch up your routine. Try doing intervals where you go faster for a minute, then slower, and keep alternating.
Or throw in some arm exercises like shoulder circles or overhead presses as you’re walking.
If you’re on a treadmill, crank up the incline for a harder push.
Changing things up will challenge your body in new ways and make your indoor walk feel fresh instead of stale.
6 Walk With a Friend
Indoor walking is way more enjoyable when you’ve got a buddy by your side.
Ask a coworker, neighbor, or family member if they want to join you for your indoor walk sessions.
Having someone to chat and laugh with makes the time fly by.
Plus, you can help keep each other motivated to stick to your walking routine when you’ve got an exercise partner counting on you to show up.
7 Keep Track
Seeing your progress is super motivating, so be sure to log your indoor walks.
You can use a fancy step tracker or just jot it down old-school style with pen and paper.
Whichever way you choose to keep tabs, watching those step counts and distances increase over time will give you an extra push to stick with your indoor walking routine.
8 Refuel Right
After your indoor walk, be sure to refuel your body.
Have a drink that’s low in calories but has those important electrolytes to rehydrate.
And don’t forget a small snack with some protein, like a protein bar or shake.
This will help repair and re-energize your muscles from all those steps.
Taking the time to nourish your body after a workout is key.
How long you should do indoor walking Workout(5 ways)
Start Slow and Build Up Gradually
If you’re new to indoor walking, it’s best to start with shorter sessions and gradually increase the duration.
Begin with 10-15 minutes of walking and add 5-10 minutes each week until you reach your desired goal.
This approach will help your body adapt to the activity and reduce the risk of injury or burnout.
Aim for at least 30 Minutes per Day
According to the Physical Activity Guidelines for Americans, adults should engage in at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, each week.
Breaking this down into daily sessions, you should aim for at least 30 minutes of indoor walking per day, five days a week.
Consider Your Fitness Level and Goals
The optimal duration of your indoor walking sessions will depend on your current fitness level and personal goals.
If you’re primarily walking for general health and well-being, 30-45 minutes per day may be sufficient.
However, if your goal is weight loss or more intense calorie-burning, you may want to extend your sessions to 45-60 minutes or even longer.
Listen to Your Body
While general guidelines are helpful, it’s essential to listen to your body’s signals.
If you feel exhausted or experience pain during your indoor walking session, it’s okay to take a break or shorten the duration.
Remember, consistency is key, and it’s better to maintain a regular routine than to push yourself too hard and risk injury or burnout.
Vary Your Routine
To keep your indoor walking routine engaging and effective, consider varying the intensity, terrain (if using a treadmill with incline settings), or adding intervals of higher-intensity walking or jogging.
This variation can help challenge your body, prevent plateaus, and make your indoor walking sessions more enjoyable and rewarding.
How long it will take to see results from indoor walking
Visible Physical Changes (4-8 Weeks)
While individual results may vary, you can expect to begin noticing visible physical changes within the first 4-8 weeks of consistent indoor walking. This timeframe allows your body to adapt to the new activity level and start burning more calories.
During these initial weeks, you may notice:
- Clothing feeling looser around the waistline and hips
- Improved muscle tone, especially in your legs and core
- A slimmer, more toned overall appearance
But remember, visible results aren’t everything – the internal benefits of indoor walking start much sooner!
Improved Cardiovascular Health (2-4 Weeks)
One of the most significant advantages of indoor walking is its positive impact on your cardiovascular system. Within just 2-4 weeks of regular walking sessions, you may experience:
- Increased stamina and endurance during your walks
- Lower resting heart rate
- Reduced blood pressure levels
- Better circulation and oxygen flow
These improvements indicate that your heart is becoming stronger and more efficient, setting the stage for long-term heart health.
Boosted Energy Levels (1-2 Weeks)
Many indoor walkers report feeling an energizing boost within the first 1-2 weeks of their routine. As your body becomes more accustomed to regular physical activity, you may notice:
- Improved sleep quality
- Increased mental alertness
- Reduced feelings of fatigue throughout the day
- A general sense of vitality and well-being
This energy boost can motivate you to stick with your indoor walking plan and potentially inspire other healthy lifestyle changes.
The best time to do an indoor walking workout
Morning Walk: Kickstart Your Day
Many fitness enthusiasts swear by morning walks as a way to kickstart their day.
Walking first thing in the morning can boost your energy levels, improve your mood, and increase your productivity for the rest of the day.
Plus, it’s easier to stick to your fitness routine when you get it out of the way early.
If you’re a morning person, consider setting aside 30 minutes to an hour for an indoor walking workout before starting your day.
This can be an excellent way to clear your mind, reduce stress, and set a positive tone for the rest of your day.
Lunchtime Walk: A Midday Boost
If mornings are too hectic, consider taking a walking break during your lunch hour.
A midday indoor walking workout can provide a much-needed break from your desk, boost your circulation, and help you recharge for the afternoon.
Even if you only have 20 or 30 minutes, a lunchtime walk can be a great way to increase your daily step count and break up the monotony of a sedentary workday.
Evening Walk: Unwind and De-Stress
For many busy individuals, the evening hours are the most convenient time for an indoor walking workout.
After a long day of work, errands, and family obligations, an evening walk can be a fantastic way to unwind, de-stress, and transition into a more relaxed mindset.
Walking after dinner can also aid digestion and help you burn off any extra calories consumed during the day.
Just be sure to leave enough time between your walk and bedtime to allow your body to cool down and prepare for sleep.
Ultimately, the best time for an indoor walking workout is the time that works best for your schedule and personal preferences.
Whether you prefer to start your day with a morning walk, take a midday break, or unwind in the evening, the important thing is to make indoor walking a regular part of your routine.
Frequently Asked Questions
Is it better to walk or go to the gym?
Both walking and gym workouts have benefits. Walking is a convenient, low-impact option you can do anytime, while the gym offers access to equipment and guided routines.
Should I walk every day or take a day off?
Walking daily is great, but take 1-2 rest days per week to avoid burnout and injury. Listen to your body.
Which walk is better – morning or night?
Morning walks energize you for the day. Evening walks help you unwind. Choose whatever fits your schedule best.
Which walk is best for belly fat?
Add intervals or inclines to walking to burn more calories. Combine with a calorie-deficit diet for optimal belly fat loss.
Can I get in shape by walking every day?
Yes, daily walking improves fitness, especially if increasing duration/intensity. Add strength training for a balanced routine.
Can I lose weight by walking at home?
Indoor walking can aid weight loss by burning calories. Monitor diet and increase intensity/duration for best results.
Is a morning walk enough exercise?
A morning walk alone may not meet all fitness needs, especially if sedentary. Aim for cardio, strength, and flexibility training.