Indoor Walking Workouts for Winter
Millions of Americans walk every day for their health. For many, going on a walk around the neighborhood is a daily routine that helps boost mood and prevent conditions like type 2 diabetes. Once winter hits, the cold, slippery weather and dark hours make it hard to safely fit in that daily walk.
Rather than pausing your workout routine until spring, bring your walk indoors instead and stay active this winter. This will help you stay on top of your health and avoid foot pain that occurs when you suddenly stop or start physical activity.
Find out where you can walk indoors this winter and how to make the most of your winter workouts with these tips and more by PowerStep®, the #1 podiatrist recommended insoles for foot pain.
Is indoor walking as effective as outdoor walking?
While outdoor walking in winter is beneficial, taking your walk inside is just as effective if not safer. You still receive most of the benefits of daily walks including improved mood, sleep quality, and heart health, among others. Walking in the cold may burn more calories for weight loss, but it also poses risks like foot and ankle injuries.
If you rely on your daily walk for your mental or physical health, prioritize indoor walking this winter season and enjoy benefits like:
- A controlled environment where you have access to water, restrooms, and a place to sit.
- Fewer excuses with the weather no longer being a setback.
- Setting goals, as walking on a track or treadmill makes it easy to manage pace and distance.
- Making friends with other walkers at local tracks or the gym.
- Reduced injury risk with secure walking surfaces and predictable conditions.
5 Indoor Walking Workouts
Depending on where you live, places to walk indoors may include indoor walking tracks, local gyms, colleges, and your own home. By searching “places to walk indoors near me,” you can find nearby facilities including some that are free or low cost.
Despite being indoors, it is still crucial you wear supportive footwear that fits, has good traction, and cushioning. Walking on gym floors or concrete can be hard on your feet and lower body, causing pain from conditions like plantar fasciitis, shin splints, and Achilles tendonitis.
PowerStep insoles for walking and PowerStep PULSE® insoles for running shoes provide trusted support with shock absorbing cushioning and a heel cradle for increased comfort, stability, and motion control. PowerStep walking insoles provide the support you need and help reduce chance of injury so you can stay active and pain-free.
Here are five easy and effective ways you can still enjoy your daily walks this winter:
1. Walking Pad or Treadmill
Rising in popularity, walking pad treadmills are an easy way to transition to indoor walking. People use these foldable walking pads at home or in their offices to fit in their daily walk. Without handrails, they are the closet substitution for walking outdoors plus they are more affordable than traditional treadmills.
However, some people rely on the handrails if they have stability or balance problems. Decide which option is best for you, and whether you can afford your own or would rather go to an indoor gym.
Walking on a treadmill can help you train your walking posture and gait. With the controlled pace, you can tell whether you overpronate or supinate and how an orthotic insole might help by improving your alignment and posture.
2. Mall Walking
Most shopping malls open early for walkers while their retail stores remain closed. In winter, mall walking offers people a safe space to work out alone or with friends plus easy access to water and restrooms. Walking inside a grocery store is another great alternative. This might be better for people with mobility issues who can hold onto a shopping cart for extra support.
Shopping centers and grocery stores have hard linoleum or concrete floors that may cause foot fatigue as well as knee, hip and back pain. To avoid discomfort, wear a cushioned insole like PowerStep Pinnacle® Memory Foam insoles or PowerStep bridge® insoles.
3. At-Home Walking Circuit
It may sound ridiculous to walk circles inside your home, but creating an indoor workout circuit can significantly improve your cardio health and strengthen muscles. A variety of activities will help stave off boredom and work different muscle groups.
An example indoor walking workout would be:
- Begin by marching in place for 1 minute.
- Walk to the kitchen and perform 10 pushups against the counter.
- Walk to the living room and do 10 squats over the couch.
- Do lunges to the front door and perform 10 jumping jacks.
- Walk to the bedroom and complete 10 crunches on the bed.
- Return to your starting point and repeat the circuit 5 times, adding in new rooms and exercises as desired.
You can boost your workout even more by incorporating a few sets of walking up and down stairs. If you live in an apartment, use the stairwell when traveling between floors and walk a loop around each floor.
4. Indoor Walking Tracks
Local gyms and health facilities have indoor walking tracks where the public or paying members can walk inside. Simply search “indoor walking track near me” to find nearby locations and inquire about times or membership pricing.
These places can be crowded in the winter since more people are moving their fitness goals indoors. You might be able to check online to see the busiest times and schedule your daily walk for a more favorable time slot. Indoor tracks are useful for improving your pace and distance.
5. Workout Videos & Streaming
There are plenty of workout videos available online that give you a great at-home walking workout for free. You can access them via your phone, computer, or Smart TV and enjoy a low impact walking workout in the comfort of your own home.
Typically, a trainer will help virtually guide you the workout and provide tips or directions on how to perform different exercises. Some videos are 15 minutes long, while others may be up to 30 minutes or longer. Choose a video that suits your fitness level and get all the benefits of walking in an at-home environment.
Is it OK to walk during winter?
Yes, it is okay to walk outside in the winter when you follow precautions. This may not be ideal if you have balance problems or a compromised immune system. The best shoe inserts for walking outside in winter are PowerStep Pinnacle wool insoles, which can help keep feet warm, supported, and more stable.
If you do choose to walk outside, always:
- Put on proper outerwear to stay warm including a coat, gloves, and hat.
- Wear shoes that have good traction to avoid slipping.
- Walk only during daylight hours on designated walkways and avoid busy roads.
- For added stability, use a cane or walking stick with a rubber bottom or retractable ice tip.
- Take shorter steps and walk slowly, especially in icy areas.
What temperature is too cold to walk?
In most areas of the United States, a wind chill temperature of 20 degrees Fahrenheit or below is too cold to be walking outdoors. Even a temperature of 40 degrees Fahrenheit may be too cold for walking if you have a medical condition like arthritis or Raynaud's disease.
Cold weather foot pain is not uncommon, especially if you have plantar fasciitis. Walking in weather that is too cold can cause hypothermia, frost bite, or chilblains. If you have trouble staying warm, it is advised you walk indoors instead.
Winter Walks with PowerStep Orthotic Insoles
Living an active lifestyle all year long is important for your overall health. Why let the cold stop you from enjoying your daily walks? Whether you’re at an indoor track, working out at home, or enjoying a warmer winter afternoon outside, PowerStep orthotic insoles give you the support and relief you need in all your walking shoes.