Table of ContentsView AllTable of ContentsIndoor Walking WorkoutsHealth BenefitsMake it ChallengingModificationsFree Resources

Table of ContentsView All

View All

Table of Contents

Indoor Walking Workouts

Health Benefits

Make it Challenging

Modifications

Free Resources

Walkingis a free activity with many health benefits, such as improved heart health, stronger bones and muscles, and better mood. You do not have to be close to a park to walk—there are many ways to enjoy an indoor walking program. These can include indoor walking tracks, treadmill walking, or video walking workouts that can be done at home, even in a small space.

1. Indoor Walking Tracks

Indoor tracks are a great option for walking workouts. They are often found at community recreation centers, schools, or universities.

There are several benefits to walking on an indoor track, such as:

Daily Step Count TargetsBefore you set a daily step goal, start tracking your steps to determine your baseline. Most inactive people get around 2,000 steps daily, while the average person in the United States hits between 4,000 and 5,000—thehealth benefits of walkinglevel off around7,000 steps.

Daily Step Count Targets

Before you set a daily step goal, start tracking your steps to determine your baseline. Most inactive people get around 2,000 steps daily, while the average person in the United States hits between 4,000 and 5,000—thehealth benefits of walkinglevel off around7,000 steps.

2. Mall Walking

Malls are popular choices for indoor walking programs. Some malls even set aside time for people to use the facility for walking before the stores open to the public.

Mall walking provides many benefits:

3. Video Walking Workouts

Videos provide an opportunity for walking workouts to take place in small spaces, such as your living room.You can find many walking-based workouts on YouTube or other websites. There are also apps available for your smart devices.

How to Track Your Steps

4. Walk Halls and Take the Stairs

If your daily schedule is packed, it might be hard to find time for a walking workout. However, with a few small changes, you can add steps to your day.

These include:

5. Airport Walking Paths

You can get your steps in if you’re stuck at the airport. Some large airports even have walking paths between terminals. Even if your airport doesn’t have a designated area for walking laps, you can take advantage of the stairs next to the escalators to exercise.

6. Treadmill

Treadmills are popular indoor walking machines. You can access one at the gym, or you might consider buying one for your home.

There are several factors to consider when buying a treadmill, such as:

If possible, try out your treadmill in the store before purchasing.

Health Benefits of Walking Indoors

There are many health benefits of walking indoors. These can include:

Physical activity such as walking can also lower your risk of many health conditions, such as heart disease, stroke,type 2 diabetes, anxiety, depression, and cancer.

Adults should aim for at least 150 minutes of moderate-intensity walking each week.You can break down the 150 minutes into five 30-minute sessions or shorter walking breaks throughout the day. Every step counts.

Ways to Challenge Yourself

Once you’re comfortable walking for exercise, there are ways you can increase the intensity of your workouts.

Try these tips:

Modifications and Considerations

As with any new exercise program, check with a healthcare provider to make sure walking is a good choice for you, particularly if you have an underlying health condition.

Walking can have adverse side effects for some people, such as pain or an increased risk of falls, especially if you have arthritis in your knees or hips or difficulty with your balance.Water walkingcan be a good alternative if you have access to an indoor pool.

If you have balance challenges, you might need the support of awalking aid, such as a cane or walking poles. If you are not sure which device is best for you, consult aphysical therapist.

Free Walking Resources: Apps and More

There are lots of free walking resources available, both online and on your smart devices. You can search for indoor walking workouts on YouTube or try downloading an app to guide your workouts, such as:

Summary

Indoor walking workouts are a great option if you live in a busy, metropolitan area or have unpredictable weather. There are many options for walking indoors, such as treadmills, malls, indoor tracks, hallways, airports, or videos in the comfort of your home. Wearing a weighted vest or backpack can make walking workouts more challenging. Water walking in an indoor pool might be a better option if you have balance issues or an underlying medical condition.

As with any new exercise, consult a healthcare provider before starting a walking workout program.

10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Recreation and Park Association.The benefits of walking tracks.National Institutes of Health.How many steps for better health?Centers for Disease Control and Prevention.Mall walking: A program resource guide.AARP.Fat-burning indoor walking workout with Denise Austin.American College of Sports Medicine.Starting a walking program.Kaiser Permanente.Get moving: add steps to your day!Consumer Reports.Treadmills.Centers for Disease Control and Prevention.Benefits of physical activity.Centers for Disease Control and Prevention.Adult activity: An overview.Hospital for Special Surgery.How to get the most out of your walking workout.

10 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Recreation and Park Association.The benefits of walking tracks.National Institutes of Health.How many steps for better health?Centers for Disease Control and Prevention.Mall walking: A program resource guide.AARP.Fat-burning indoor walking workout with Denise Austin.American College of Sports Medicine.Starting a walking program.Kaiser Permanente.Get moving: add steps to your day!Consumer Reports.Treadmills.Centers for Disease Control and Prevention.Benefits of physical activity.Centers for Disease Control and Prevention.Adult activity: An overview.Hospital for Special Surgery.How to get the most out of your walking workout.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

National Recreation and Park Association.The benefits of walking tracks.National Institutes of Health.How many steps for better health?Centers for Disease Control and Prevention.Mall walking: A program resource guide.AARP.Fat-burning indoor walking workout with Denise Austin.American College of Sports Medicine.Starting a walking program.Kaiser Permanente.Get moving: add steps to your day!Consumer Reports.Treadmills.Centers for Disease Control and Prevention.Benefits of physical activity.Centers for Disease Control and Prevention.Adult activity: An overview.Hospital for Special Surgery.How to get the most out of your walking workout.

National Recreation and Park Association.The benefits of walking tracks.

National Institutes of Health.How many steps for better health?

Centers for Disease Control and Prevention.Mall walking: A program resource guide.

AARP.Fat-burning indoor walking workout with Denise Austin.

American College of Sports Medicine.Starting a walking program.

Kaiser Permanente.Get moving: add steps to your day!

Consumer Reports.Treadmills.

Centers for Disease Control and Prevention.Benefits of physical activity.

Centers for Disease Control and Prevention.Adult activity: An overview.

Hospital for Special Surgery.How to get the most out of your walking workout.

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