Indoor Stepping exercise routine: Train for 35 minutes to burn calories and boost metabolism, advised by this fitness professional.
As the colder months approach, maintaining an active lifestyle can become challenging due to the weather conditions. However, a simple and accessible solution is at hand: indoor walking workouts. This equipment-free, low-impact exercise not only keeps activity levels up but also offers a range of benefits for both fitness and mental health.
Carla Khouri, a qualified mountain leader and community leader at Merrell Hiking Club, emphasises the importance of mindful walking. She underlines that this workout is not limited to nature walks and can be a way to enjoy walking and make it more fulfilling, even indoors.
Indoor walking workouts improve cardiovascular health as they get your heart pumping and increase circulation, supporting a heart-healthy routine over time[1][2]. They also engage multiple muscle groups, including legs, core, arms, and glutes, helping with light muscle toning and overall body conditioning[1][2].
For those seeking to lose weight, a walking for weight loss plan can be a starting point. To lose weight by walking, one needs to create a calorie deficit by burning more calories than consumed. Knowing the number of calories consumed is essential to maintain the balance between calories in and calories out when trying to lose weight through walking[1].
While many online walking workouts aim for weight loss, walking offers various benefits, including helping to lift mood. Regular indoor walking provides a positive routine that uplifts mood and combats feelings of lethargy or anxiety[1][2].
The activity helps boost cognitive function and supports brain health by increasing oxygen-rich blood flow to the brain and stimulating beneficial brain chemicals, which can enhance focus and mental clarity[4]. Indoor walking is convenient and flexible, eliminating weather or location barriers, which encourages consistency and reduces mental barriers to exercise[2].
Mindful walking, which involves engaging senses and being more observant of surroundings, can help one appreciate the beauty of cities. It can also be a substitute for treadmill cardio workouts and is useful on rainy days. Colors, textures, and sounds in the environment can be appreciated during mindful walking.
Mindful walking is not directly related to burning calories or losing weight. However, special walking methods like the Japanese interval walking technique enhance aerobic capacity, cardiovascular fitness, and leg strength, potentially improving stamina and even running performance without joint strain[3].
Engaging in mindful walking can be a part of daily walks. A specific YouTube walking workout by fitness influencer Burpee Girl is mentioned, which guides users through each step with a timer.
In summary, indoor walking workouts improve cardiovascular fitness, help with weight management, tone muscles, and boost mental well-being through mood enhancement and cognitive benefits—all within a safe, accessible environment that suits all fitness levels[1][2][3][4]. So, lace up your shoes and step into a healthier, happier winter!
[1] American Heart Association. (2021). Walking: Trim your waistline, improve your health. Retrieved from https://www.heart.org/en/healthy-living/fitness/walking/walking-trim-your-waistline-improve-your-health
[2] Mayo Clinic. (2020). Walking: Trim, tone, and take off pounds. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/walking/art-20046266
[3] American Council on Exercise. (2016). Interval Walking: The New Treadmill Workout. Retrieved from https://www.acefitness.org/education-and-resources/professional/expert-articles/5645/interval-walking-the-new-treadmill-workout/
[4] Harvard Health Publishing. (2018). The walking workout: Aerobic exercise for your heart. Retrieved from https://www.health.harvard.edu/staying-healthy/the-walking-workout-aerobic-exercise-for-your-heart
- Indoor walking workouts not only support heart health and overall body conditioning, but they also contribute to mental health improvements by uplifting mood and combating feelings of lethargy or anxiety.
- Engaging in mindful walking, which encourages sense engagement and increased observance of surroundings, can help appreciate the beauty of cities and serve as a substitute for treadmill cardio workouts.
- Special walking methods like the Japanese interval walking technique can enhance aerobic capacity, cardiovascular fitness, and leg strength, potentially improving stamina and even running performance without joint strain.
- Incorporating mindful walking into daily walks can be a beneficial addition to indoor walking workouts, promoting mental well-being and cognitive benefits alongside fitness and weight management.
