Indoor Walking Exercises to Keep McKinney Seniors Moving Daily
From foundational routines that combine warm-ups, active walking, and cool-downs to seated exercises like torso twists and heel-and-toe raises, these are some examples of indoor walking exercises that can help encourage seniors in McKinney, TX, to stay on the move. Seated marches and seated jumping jacks can also add variety to older adults' daily walking regimens.
Walking exercises at home can be particularly beneficial for seniors during days when the weather in McKinney turns unfavorable, such as during extreme heat or winter storms. As the government website McKinneyTexas.org points out, such severe weather conditions occur frequently in the city.
To that end, we at Chateau McKinney, our warm and loving McKinney, TX retirement living community offering independent living with supportive services and wellness programs, created this guide. We've shared senior mobility tips and ideas for low-impact walking routines older adults can enjoy even while indoors.
What Is the Ideal Daily Walk?
According to the U.S. CDC, taking more steps in a day can help lower the risk of premature death. It also cites data from a study that found that taking 6,000 to 8,000 steps daily leveled off the risk of premature death among adults 60 and older.
Are Indoor Walking Workouts Effective?
Yes. Indoor walking workouts are effective, convenient, and accessible forms of physical activity that don't require fancy gym equipment. If done regularly, these exercises for active aging indoors can help you or your older loved one reap various health benefits, including improved heart health and enhanced mood, per Verywell Health. It can also aid in strengthening muscles and bones and lowering the risk of developing chronic diseases.
Indoor walking exercises can help with balance and pain issues, too. With these perks, you can minimize your likelihood of experiencing a fall. Falls can happen to anyone, but older adults are especially at risk, with the National Council on Aging (NCOA) stating that a quarter of Americans 65 and older (about 14 million) fall each year.
What Indoor Walking Exercises Can McKinney Seniors Do?
Whether it's due to bad weather or mobility concerns, seniors in McKinney, TX, can engage in a daily foundational indoor walking routine. They can also add various walking-while-seated exercises to their exercise regimen, which can be especially helpful for older adults with balance, pain, mobility, or frailty concerns.
Foundational Indoor Walking Routine
A foundational indoor walking routine combines various full-body movements. It begins with a short warm-up of about 5 minutes. During this phase, you or your older loved one can perform the following exercises:
- Marching in place
- Side steps with arm reaches
- Ankle rolls
Active walking comes after the warm-up. You can do it in place or, if your space allows for it, walk around in "laps" for about 10 to 15 minutes. Incorporating the following exercises can also help increase movement:
- Torso twists
- Arm raises
- Heel touches
- Arm pumps
- Heel-and-toe raises
Finally, let your body cool down by slowing down your walking pace for the final 5 minutes of the routine. You can also perform seated forward stretches or arm-and-shoulder stretches. Such low-impact movements can help improve flexibility while slowing your heart rate.
Seated Marches
A seated march is an ideal low-impact wellness activity for seniors. It mimics walking motions while sitting on a chair. It involves raising one knee at a time toward the chest.
Seated marches can give seniors a chance to stay active without putting too much stress on joints, especially those with mobility issues or the bone condition osteoporosis.
If you'd like to add seated marches to your daily indoor walking exercises, please choose a sturdy, stable chair with a supportive backrest.
Seated Jumping Jacks
Seated jumping jacks imitate the arm and leg motions involved in traditional jumping jacks, without the impact of jumping. When performing this exercise, you need to sit toward the front of a stable, sturdy chair, raising your arms while also extending your legs out. Repeating these movements can help elevate heart rate and engage various muscle groups, from the core to the shoulders and thighs.
Frequently Asked Questions
Is It Better to Walk Fast or Slow?
If possible, try to walk faster during your indoor exercises, as it can be more beneficial than slow walks. The quicker you walk, the higher your heart rate, and the more stimulation your cardiovascular system gets.
However, please mind your walking and speed capability, too. If walking fast puts you at risk of stumbling, tripping, or falling, it's better to reduce your speed.
Can Walking Exercises Help Seniors Maintain Leg Health?
Yes, walking exercises can help in maintaining leg strength, but older adults should not rely on them alone. Instead, they should treat these physical activities as a critical part of a broader health and wellness routine, which should involve strength-training exercises like step-ups and calf raises. A healthy diet rich in protein, calcium, magnesium, and vitamins is also vital, as these essential nutrients play important roles in bone, muscle, and tissue health.
Can Walking at Home Help With Weight Loss?
Indoor walking exercises, if done regularly and for sufficient amounts, can help seniors aiming to lose weight. Such activities, particularly the brisk type, burn calories and, if combined with a nutritious diet, can contribute to an energy deficit. It's also a healthier way to shed pounds, as it promotes gradual, not rapid, weight loss.
Seniors should be cautious of rapid weight loss, as this can result in muscle mass loss and increased fatigue. When these issues arise, they may face a decline in their ability to perform daily tasks. They can also become more susceptible to injuries, such as from falls.
Stay on the Move With These Indoor Walking Exercises
Seniors in McKinney, TX, can stay on the move by engaging in indoor walking exercises like foundational walking routines, seated marches, and seated jumping jacks. Done regularly, these activities can help maintain muscle, bone, and tissue strength and health.
At Chateu McKinney, our residents can enjoy their daily walking exercises in the comfort of their spacious senior apartment homes. We also have nutritious, chef-prepared meals and a robust events calendar filled with exciting classes and programs (both indoors and outdoors) that stimulate our residents' minds and bodies.
Call us today to schedule a tour and learn more about our beautiful senior living community in McKinney, TX!