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Walking In Place: The Easy Way To Exercise At Home

Walking in place is a great way to get some exercise without having to leave the comfort of your own home. It adds to your daily physical activity, improves mobility, helps with weight loss, and can benefit your mental health.

Use walking in place to fit in short bursts of exercise throughout your day. Try it when you’re watching TV, working at a standing desk, or simply doing the washing up! Or for maximum impact and calorie burn follow a walking-in-place workout routine!

walking in place exercise

What Is Walking In Place Exercise?

As the name suggests, walking in place is simply walking on the spot. You’re lifting your knees one at a time but instead of moving forward, you remain in the same place.

One of the great things about walking in place is you can use it anywhere – not just in the home. Standing in a queue? Walk in place while you’re waiting. Watching your child play sports? Walk in place and cheer them on at the same time.

Of course, you could just opt for house walking where you’re walking around your house, but walking in place is great when you have limited space. You can also ramp up your exercise level with a walk-in-place workout routine.

Is Walking In Place Good Exercise?

Yes, walking in place can be good exercise! Anything that gets you moving is better than spending all day sitting.

If you have a desk job where you’re sitting all day – get up and walk in place for a few minutes every hour. The movement will benefit your body – moving more is good for your muscles and joints.

Walking in place has the same benefits as walking. It’s low-impact moderate-intensity exercise that’s good for your cardiovascular health and can help you stay at a healthy weight.

Just like walking outdoors for 30 minutes, walking in place for the same length of time will burn around 100 to 200 calories. Combine with a healthy diet and walking in place will help you lose weight.

walking in place workout

The Benefits Of Walking In Place

Just like outdoor walking, walking in place comes with a whole list of health benefits. It’s an easy way to get your recommended level of 150 minutes of moderate-intensity physical exercise.

These are some of the other benefits of walking in place:

  • No one’s watching you work out. You’re getting fit in the privacy of your own home.
  • It’s free – just wear some comfy shoes or trainers.
  • If you work from home at a desk job it’s an easy way to get a movement break.
  • It’s easy – just about anyone can do it.
  • You can walk in place anywhere at any time so it fits into a busy schedule.
  • It’s low impact exercise and you can add in extra movements to work the upper body.
  • It’s a way to burn calories.
  • You’re not reliant on the weather. When the weather’s bad outside you still get to exercise.

If you’re new to exercising, walking in place can be a great way to get started. It’s easy to do and there’s less pressure because you’re working at your own pace.

How To Walk In Place

These tips will help you get the most out of your walking workout:

  • Wear comfortable shoes: Most people can manage to walk in place barefoot for a few minutes but it’s always best to put on your walking shoes. Your feet will benefit from the support.
  • Start slow: Don’t try to rush into a fast-paced walking in place session. Warm up with a gentle pace and increase gradually.
  • Aim for good posture: stay upright and don’t hunch over.
  • Lift your legs: If you’re a beginner, start by lifting your legs just a little as you walk in place. As you get stronger, lift your knees higher and try walking at a faster pace.
  • Work the upper body too: Swing your arms as you walk or add in arm movements such as raising your arms above your head.
  • Use a step counter: motivation is key when it comes to exercising. Set a step target and track your steps using your phone and a fitness app, a fitness tracker, or a simple pedometer. You’ll get a great buzz when you hit your daily step goal.
  • Try walking intervals: Alternating your pace with high-intensity walking intervals will help you lose weight and stay motivated. Try out some of these walking interval suggestions.
  • Add bodyweight exercises: Incorporating strength training into your walking in place sessions will help to add interest and provide a better workout. These bodyweight exercises are great for walkers. Strength training is about more than just a few push ups!

Walk In Place Workouts

Instead of watching TV follow a walking in place workout! These are some of the best walking in place online videos to get a total body workout.

Celina’s 1 Mile Walking Workout

Love the energy of Celina’s walking-in-place workout. Expect fast-paced walking and lots of arm-pumping exercises!

Fabulous Fifties 15 Minute Indoor Walking Workout

This workout is a little gentler and a good place to start if you’re a beginner. The workout includes some great movement exercises.

Tiffany’s 15 Minute Lunch Time Workout

A fun moderate workout with a great music track. Lose weight while you’re dancing along to the track!  It’s a great workout if you only have a small living room.

Leslie’s 5-Minute Energy Boost

Only got a few minutes? You can still lose weight walking with this terrific energy boost. Everyone can spare 5 minutes for the sake of their health – no excuses!

Frequently Asked Questions

Can you lose weight by walking in place?

Yes, you can lose weight walking in place. How much weight you will lose depends on your current fitness level and how many minutes per day you walk in place. To maximize your results, try walking intervals alternating between fast-paced walking and slower-paced walking.

How long should I walk in place a day?

It’s recommended that adults should aim to get at least 30 minutes of moderate-intensity physical activity per day. However, if you’re just starting out, even 10 – 15 minutes of walking in place can help to jumpstart your fitness levels and boost weight loss.

Is walking in place as good as walking?

Walking in place can provide a good workout and help to burn calories effectively if you’re getting a high-intensity workout. However, most people only walk in place for short periods – so it’s never quite as effective as longer regular walking outside.

Can walking in place help improve my balance?

Yes, walking in place can help to improve your balance. As you walk in place, focus on keeping good posture and try to lift your legs higher to challenge your sense of balance. Add arm movements to further improve balance.

What are the best shoes for walking in place?

Any comfortable pair of walking shoes, trainers, or sneakers will be suitable for walking in place. However, if you plan to do a lot of walking indoors then consider investing in some lightweight cross-trainers which will provide extra cushioning and support.

Does walking in place lose belly fat?

It’s not possible to spot-reduce belly fat but walking in place can help to reduce overall body fat as part of following a healthy diet and fitness plan. To maximize your results, focus on intervals and high-intensity walking sessions to boost calorie burn!

walking in place exercise for weight loss
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Thoughts From Love Life Be Fit

Losing weight is never easy but most of us spend too much time sitting. Walking in place helps to get you up on your feet and moving.

Start walking and incorporate walking in place into your walking program. It’s a good way to burn more calories when you only have a few minutes to spare or can’t get outside to walk.

If you’re new to exercise and anxious about exercising outside, walking in place is a great way to start walking. Aim for regular exercise – a daily step count can be a great incentive to get you moving!

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