Power Your Walk Challenge: Have a Plan for Indoor Days

Here’s how to get in your steps when the weather just won’t cooperate.

This is Step #6 in the 7-Day Power Your Walk Challenge. Find the full step-by-step guide here. And download the activity guide here. Enjoy your walk!

You had the perfect plan for your morning walking workout. You set your alarm the night before, laid out your outfit, and set your shoes by the door.

But when you wake up, it's raining cats and dogs or the mercury is through the roof. Do you just give up and postpone your workout to tomorrow?

Of course not! “Weather is definitely a factor, but there are plenty of walking workouts that can be done inside,” says Dina Sexton, a SilverSneakers Walk Strong (Express) instructor based in Sturbridge, Massachusetts.

Here are five fool-proof ways to keep building your walking fitness — even when you’re stuck indoors.

Indoor Walking Hack #1: Join Us for a SilverSneakers LIVE Class

You can enjoy a wide variety of SilverSneakers LIVE classes from home. Expert instructors know how to cater to all skill levels and needs — and make fitness super fun.  

They offer a ton of cardio, stretching, and strength-focused classes each day of the week. (All of which can help with walking performance.)

But they also offer a 15-minute walking class, too. It’s called Walk Strong (Express), and it’s a great way to work on your form and fitness when you can’t get outside. 

You need to be a member to join our LIVE classes. So Log In to RSVP for a class or Check Your Eligibility instantly here.

Indoor Walking Hack #2: Try a SilverSneakers YouTube Workout

If you’re not a member, or just want to try one of our on-demand videos, head to the SilverSneakers YouTube channel. There you’ll find 100s of workouts you can do anytime, anywhere. 

Here are our picks for walking-specific workouts to try:

• The 30-Minute Walk at Home Workout with SilverSneakers Master Trainer Andi
• The 10-Minute Walking Workout with SilverSneakers Master Trainer Sam
• The 1,000 Steps in 10 Minutes Workout with SilverSneakers Master Trainer Andi
• The 15-Minute Seated Walking Workout with SilverSneakers Master Trainer Andi

Indoor Walking Hack #3: Try a Tempo Walk

You can still do your same workouts from the 7-Day Power Your Walk Challenge while walking in place inside. Sure, you won't be going for distance or speed. But you can still get your breathing and heart rate up to match the effort you would be putting in on the roads.

To spice things up, try these tempo walk variations from SilverSneakers Master Trainer Andi. 

Indoor Walking Hack #4: Pump Up the Tunes

Lacking a bit of motivation? Put on your favorite song and start walking around the house.

"When the chorus comes on, try to increase the speed of your walk," says Dina. "Then when it ends, decrease your speed. This is a fun way to keep up the intensity while exercising inside."

Indoor Walking Hack #4: Go Shopping

Browsing the isles of a big-box store isn't the same as a rhythmic, brisk walk. But it's still a great way to get in your steps for the day.

"All activity counts toward your goals," says Angel Planells, R.D.N., a Seattle-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition & Dietetics. "The more we move and use our body the better."

The same goes for household chores such as dusting the house or mopping the floor, adds Planells. Maybe you can't get outside, but you can still be productive - and knock a few to-dos off your list, too.

Indoor Walking Hack #5: Jump on the Treadmill

If you have access to a gym or treadmill, you can most certainly get in a heart-pumping workout that challenges your fitness.  

Try your same 7-Day Power Your Walk Challenge workout on the treadmill, or use these tips from SilverSneakers instructor Shannon on how to turn an everyday walk on the treadmill into a workout. 

Here are the other steps in the 7-Day Power Your Walk Challenge:

Step #1: Pick a Power Your Walk Challenge Walking Plan

Step #2: Find Your Walking Workouts

Step #3: Stretch to Ease Achy Joints and Boost Mobility

Step #4: Strengthen Your Muscles to Walk Tall and Prevent Injuries

Step #5: Eat Right to Walk Strong

Step #7: Stay Committed to Your Walking Goals

Download the 7-Day Power Your Walk Challenge Activity Guide here.

7-Day Power Your Walk Challenge Activity Guide

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