Walking is one of the simplest and most accessible forms of exercise. It can be done almost anywhere by almost anyone regardless of age or fitness level. Many health organizations recommend getting at least 150 minutes per week of moderate intensity aerobic activity, such as brisk walking. This can lead to an important question – does walking around your house count towards this weekly exercise goal? There are some key factors to consider when determining if indoor walking should be part of your fitness routine.
What are the health benefits of walking?
Walking delivers some clear health benefits when done regularly as part of a comprehensive fitness program:
– Improves cardiovascular health – Walking gets your heart rate up, which strengthens your cardiovascular system. This can help lower blood pressure and cholesterol.
– Aids weight loss – Brisk walking burns calories, which can help you lose excess body fat when combined with a sensible diet.
– Strengthens bones and muscles – The impact of walking helps build and maintain bone density. It also tones muscles in the legs, hips, and glutes.
– Boosts mood – Physical activity releases feel-good endorphins that can improve your mood and reduce stress.
– Increases energy – Being more active combats fatigue and gives you more pep in your step.
– Extends lifespan – Regular exercise is linked to longevity and can add years to your life. Walking is an easy way to get these benefits.
So walking clearly provides advantages for physical and mental health. But is strolling around your living room enough to reap these rewards?
Factors that determine if indoor walking counts
When deciding if indoor walking should be part of your fitness plans, here are some factors to take into account:
Intensity level
To gain health benefits from walking, you need to do it at a moderate or brisk intensity for a sustained period of time. Casual strolling doesn’t raise your heart rate significantly. Effective indoor walking should be done at a pace equivalent to a 3-4 on a scale of 0-10. You should feel your heart beating faster and be breathing harder than normal, but still able to carry on a conversation.
Steps taken
Many fitness trackers monitor steps as a way to quantify physical activity. Is there a magic number of indoor steps that constitutes a decent workout? As a general guideline, anywhere from 4,000-10,000 steps taken continuously in your home can provide health benefits. Less than this may not raise your heart rate enough or be sustained long enough.
Duration
In additional to steps, total duration is key. Bodies adapt quickly, so walking only 1-2 minutes at a time may not provide a sufficient stimulus. Aim for at least 10 continuous minutes of brisk indoor walking at a time, building up to 30-60 minutes for optimal benefits. The weekly recommendation is 150 minutes spread out over 3-5 days.
Course layout
If your indoor route is a small circle around your coffee table, you won’t get very far. Map out a course over the longest distances possible in your home. Walk heel-to-toe down hallways, loop around open floor plans multiple times, go up and down stairs. The more ground you can cover, the better.
Inclines
Look for ways to add inclines to your indoor walking route. Go up and down stairs or use sturdy furniture to step up and down from. This engages different muscles and increases intensity. Just be careful navigating furniture and steps for safety.
Arm swings
Incorporate your arms as you walk to burn more calories. Bend elbows at 90 degrees and swing arms front to back in a controlled, exaggerated motion. Keep good posture and engage your core. Arms should not cross body midline.
Resistance
Adding resistance like hand weights or resistance bands can take indoor walking to the next level. But start with just body weight first to perfect form and build up endurance. Only use light weights to avoid injury.
Varied routines
Vary your workouts to keep challenging your body in new ways. Try interval training by alternating faster and slower paces. Or walk backward and sideways for balance and lateral footwork. Mix it up to maximize benefits.
Tips for effective indoor walking
If you want indoor walking to truly count as exercise, keep these tips in mind:
– Time it right – Walk at least 10+ continuous minutes at a time, building up to 30-60 minutes.
– Pick up the pace – Maintain a brisk 3-4 intensity level where you can still talk but your heart beats faster.
– Add inclines – Incorporate stairs or stepping furniture to engage more muscles.
– Use arms – Swing arms front to back to burn more calories.
– Map a long route – Create the longest loop possible through your home’s open spaces.
– Vary it up – Mix intervals, backward walking, and side shuffles.
– Monitor steps -Aim for 4,000-10,000 steps for a good home workout.
– Check pulse – Use a heart rate monitor to ensure you stay in target zone.
– Use tracker – Wearable devices can motivate you to walk farther.
– Time correctly – Avoid walking right after meals when sluggish.
– Warm up/cool down – Do light walking or stretching before/after for injury prevention.
Should you invest in a treadmill?
If you want the intensity and mileage of outdoor walking but can’t get outside regularly, consider getting a treadmill. Treadmills allow you to walk briskly indoors regardless of weather or safety concerns. Most fold up for storage when not in use.
Here are pros and cons of investing in a home treadmill for indoor walking:
Pros
– Get a consistent workout any time of day or year
– Control speed, incline, distance, and intensity
– Track progress on display console
– Walk safely without worrying about traffic or darkness
– Cushioned surface is easier on joints than concrete
– Folding models can be stowed out of the way
– Some come with built-in workout programs
Cons
– Can be a costly investment ranging $400-$5000+
– Takes up space even when folded up
– Requires power source nearby
– Need regular maintenance and occasional part/belt replacement
– Not as interesting visually as walking outdoors
– Doesn’t build stabilizer muscles like ground walking
If you can afford a quality treadmill and have space for it, this can take indoor walking to the next level. Be sure to use varied intensities, not just casual strolling. But even without a treadmill, you can get in effective workouts inside your home.
Sample indoor walking workout routines
Here are two sample brisk indoor walking routines you could follow for exercise:
Beginner Routine
Warm up: Easy walking 5 minutes
Brisk walk: 10 minutes continuous
Cool down: Stretching 5 minutes
Total time: 20 minutes
Intermediate Routine
Warm up: Easy walking 5 minutes
Brisk walk: 20 minutes continuous
– Include 30 seconds faster pace every 5 minutes
Cool down: Stretching 5 minutes
Total time: 30 minutes
Customize your own indoor walking routine based on your fitness level. Start with shorter durations of brisk walking and build up over time. Vary speeds and add intervals to keep challenging yourself as you improve.
Conclusion
Walking indoors can absolutely count as legitimate exercise if done correctly. The keys are sustaining a brisk pace that gets your heart rate into its target zone and doing it for extended durations. 10 minutes at a time is a minimum, working up to 30-60 minutes. Incorporate stairs or inclines when possible and swing arms to burn more calories. Vary your route through open spaces to cover more distance. Aim for a minimum of 4,000-10,000 steps. Monitor intensity with a heart rate tracker and use a wearable device to motivate you to keep moving. Invest in a treadmill if affordable to get a consistent indoor walking workout anytime. Follow sample routines to help you get started on a simple way to improve your fitness walking right inside your own home.