10-Minute Beginner Low-Impact Indoor Walk
Here’s a simple 10-minute indoor walking routine that’s easy on your joints:
Warm-up (2 minutes)
- Light walking: Start by walking slowly, gradually increasing your pace.
- Arm circles: While walking, circle your arms forward and backward.
- Leg swings: Stand with your feet shoulder-width apart and swing your legs forward and back.
Main Workout (6 minutes)
- Walking in place: Step forward and back, lifting your knees slightly. 1. 7 Reasons To Start Walking in Place – Cleveland Clinic Health Essentials health.clevelandclinic.org
- Heel-to-toe walking: Walk in place, touching your heel to your toe with each step.
- Side steps: Step sideways to the right, then to the left.
- High knees: Lift your knees as high as you can, alternating legs.
Cool-down (2 minutes)
- Slow walking: Gradually decrease your pace.
- Static stretches: Hold stretches for 30 seconds each, such as calf stretches, hamstring stretches, and quadriceps stretches.
Tips:
- Listen to your body: If you feel pain, stop and rest.
- Wear comfortable shoes: Good footwear can help prevent injuries.
- Stay hydrated: Drink plenty of water before, during, and after your workout. 1. Exercise – the low-down on hydration – Better Health Channel www.betterhealth.vic.gov.au
For a more visual guide, you can check out these YouTube videos:
- 10 Minute Walking Workout – Indoor Walking Workout | Low Impact: https://m.youtube.com/watch?v=MUq4dnV9Z1E
- Walking workout after eating ( Lower your blood sugar now!! ): https://www.youtube.com/watch?v=83zS8r9meUc