Indoor Walking Exercises for Seniors in Gallatin, TN

In summary:

• Indoor walking beats out outdoor walking due to the ease of moving around, no matter the weather.
• Aim to participate in indoor walking exercises for approximately 150 minutes each week, maintaining a comfortable pace, according to the CDC.
• You can split your exercise efforts over multiple sessions and utilize the amenities at The Capstone at Station Camp to create safe walking routines.

The Capstone at Station Camp in Gallatin, Tennessee, is a beautiful community surrounded by ample natural acreage, perfect for enjoying during a walk.

Indoor walking exercises fit Gallatin's surroundings by allowing you to exercise all year round. However, what do these walking routines entail, and how do they contribute to assisted living wellness?

Read on to discover how this low-impact fitness option offers potential health boosts and senior mobility support by strengthening the bodies of participants.

Discover how some Memory Care movement ideas can even benefit those utilizing our supportive living options. Then, explore the rest of what we have to offer for those seeking a retirement free from stress, regardless of your background.

Can Indoor Walking Exercises Really Work for Seniors?

Walking indoors can offer significant support for the heart and lung health of seniors by providing a way to exercise through moderate exercise. Similar to outdoor walking, even brief walks can help with many aspects of senior life, with the American Heart Association even describing how it can lead to fewer:

• Medical expenses
• Interventions
• Medications

However, don't feel like you need to engage too heavily all at once. It's a proverbial marathon, not a proverbial sprint. Instead, make sure to stay consistent by building a routine that allows you to gradually return to walking, one day at a time.

You can even track your progress if you want to watch your improvement. Write down how long you can walk for, what your strength seems to be, and how long you can balance for, then compare it to previous days' efforts. These are all things you can do, whether outdoors or inside.

What Are Some Indoor Walking Workouts That Help?

There are numerous fun activities that seniors at The Capstone at Station Camp participate in. However, you may need to initiate indoor walking efforts yourself, as it is not as common at present. 

When planning your indoor walking routes, create loops that involve both corridors and rooms, allowing you to create predictable routes that avoid seating areas. Try to break it out into different lengths as well, in case someone else wants to join you in the future and you want to keep them engaged.

You can then encourage them to increase their endurance by moving to a different route later. Hopefully, you will find an activity partner while you get healthier.

Perfecting Your Indoor Walking Form

As you walk, stand tall with the crown of your head facing the ceiling. Doing this will improve your breathing by allowing your lungs to expand more fully. Then, as you move, drop your feet softly underneath your body to avoid challenges such as overbalancing.

When approaching corners, be sure to slow down. Take short steps and pivot using handrails or other supports as needed. If you find yourself almost overbalancing, you can work on additional balance activities with other Capstone residents later to become more comfortable with movement over time.

For those in Memory Care, movement ideas might include:

• Keeping walks shorter with a clear end goal
• Using visual prompts on the floor to guide people
• Including calming activities before and after
• Completing a simple task after each lap to give a sense of purpose
• Offering comfortable seating at the start and end

These can help ensure that the activity does not overwhelm.

Frequently Asked Questions

How Long Should an Indoor Walk Be?

While many recommendations revolve around the idea of hitting 150 minutes of activity each week, you don't need to do that from the first day you start exercising. As the American Heart Association states, even light exercise is better than a sedentary lifestyle.

Many older adults begin with ten- to fifteen-minute sessions, once or twice a day, before gradually increasing to 30-minute sessions, with rest days included twice a week.

If you are unsure whether you are walking enough or walking fast enough, the "talk test" is usually a good way to determine if you should increase your effort. Try to have a brief conversation with someone else during your walk, and if you have to put in moderate effort, then you are doing enough.

Are Two 15-Minute Walks as Good as One 30-Minute Walk?

For most people's wellness goals, simply accumulating minutes across the day counts. This doesn't mean "walking to the shower" or "getting nutritious meals from the dining room", but instead intense and focused walks that cause you to exert yourself.

If you split up your sessions, opt for three ten-minute exercises at most, as any more and you are unlikely to sustain your heart rate for a prolonged period. As you try to exercise your heart and lungs alongside other activities, this is important.

If you find that you take part in regular cardio activities, such as those offered by The Capstone at Station Camp, it may be that you don't need to walk so much. You will need to be your own judge of whether you have done enough.

What Is the Proper Form for Indoor Walking?

Stand tall, with your eyes forward, and relax your shoulders to breathe easier. Then take small steps, maintaining your center of balance, and swing your arms naturally. If you need to stop or if this is uncomfortable, take breaks where possible.

Start Moving at The Capstone at Station Camp

Create your first route at The Capstone at Station Camp and start participating in indoor walking exercises today or tomorrow. There's no reason to wait unless you have anything else to do.

If you are not yet a member of our community, we hope this article helps you understand how seriously we take the health of our community. At the same time, our fitness center and Elevate dining options further contribute to a fulfilling retirement experience with us.

To learn more about what we offer, send us a message and book a tour of our community. We'd love to discover how we can assist you.