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Walking is generally considered one of the best forms of exercise. But for some people, like the elderly or those in humid climates, walking or running outside might not be the best option.
That is where you can walk indoors, from the comfort of your home. It is an easy and accessible way to exercise and stay fit. But if you are not sure where to get started, then try the 28 day indoor walking challenge. So, ready to get moving?
What is the 28-Day Indoor Walking Challenge
The 28-day indoor walking challenge is a structured 4-week program that encourages participants to walk indoors to stay active.
This form of walking has different goals each day, where you gradually increase the duration and intensity. For example, the first week may have shorter durations of 10-15 minutes, while the later weeks may build this routine up to 30 minutes or more. Such a gradual progression of indoor walking helps build endurance and confidence, all in a sustainable way.
The best part about the 28 day walking challenge is its accessibility. It is suitable for everyone, including the elderly, people with limited mobility or others with busy schedules. This challenge is a great opportunity to tailor your walking sessions to fit your lifestyle, whether in short bursts throughout the day or dedicating time from your routine.
Moreover, the challenge can be done in any safe space, your living room, your halfway or even while watching TV. It is surely an accessible way to stay active and improve your health.
So let’s begin with the walking journey here and now by learning what a 28 day walking challenge is and how you can incorporate this into your daily routine.
Health Benefits of Indoor Walking
Before getting into the 28 day walking indoor challenge, let’s see what benefits walking in general has for us.
Accessible And Safe
The best indoor walking is accessible for everyone. It is an easy and low-impact form of exercise and you don’t need any gym subscription or any fitness equipment to carry it out. Just lace up a pair of sneakers or walking shoes, and you are good enough to start your walk in the comfort of your home.
Benefits Mental Health
It has been found in many different studies that walking is excellent for overall mental health. Many studies even mention indoor walking to reduce depression and anxiety symptoms.
Other studies have linked walking to feelings of happiness as well. This means walking can boost your mood and help you feel more positive.
Prevents Chronic Diseases
Regular walking, either outdoors or indoors, can lower your risk of many health conditions. Studies suggest that any form of walking helps to regulate blood sugar levels, that contributes to better overall health. This simple activity reduces the risk of diseases such as stroke, heart disease, diabetes or even types of cancer.
Burn Calories and Help to Lose Weight
Yes, regular movement, like even walking indoors helps you burn calories and lose weight. In fact, one study also suggests that stepping in place burns almost 258 calories per hour.
Promotes Longevity
Walking either indoors or outdoors can also extend your life. There is much research that supports that walking more than 8000 steps can reduce death from all causes by 51%.
Preparing for the Challenge
Preparing for the indoor 28 day walking challenge is very simple. First and foremost, consult your doctor, especially if you have any health conditions, to ensure you are fit for this challenge. Once you have the green light, you can easily begin the journey.
- Set wishes
Decide why you want to start this journey. It can be anything from losing weight, adding a certain number of steps, or just completing this 28 day challenge.
- Create a schedule
Now set a specific time each day for your walk, be it morning, evening or night. Also, try to be consistent with it every day.
- Dedicate a walking space
Pick a spacious and suitable place in your home or a hallway where there are fewer obstacles and you can walk easily.
- Wear comfortable shoes
Always prefer a pair of sturdy sneakers, preferably with good arch support and cushioning. Doing barefoot walking is never recommended.
The 28-Day Walking Plan
The following 28 days, you will follow an organized plan that gets gradually more challenging. We have divided it on a weekly basis; each week will build upon the last, enhancing the duration and challenge of the indoor walking routine. Here are some of the walking patterns you will be following in the 28 day walking plan:
- Walk around
This is simply walking around the house at a slow and moderate pace. This serves as a warm-up before the indoor walking session.
- Marching
This walking pattern involves just marching in one spot with your arms close to your body. It helps to engage both upper and lower body muscles and also increases the blood flow.
- Side steps
Great enough to activate the hip and thigh muscles. All it requires is stepping on one side of the body with one foot and bringing the other foot along.
- Kicks
Just stand in one place and kick in front of you with alternate legs.
- Knee lifts
It is quite similar to marching, but here you bring your knee to waist level. It helps engage core muscles.
Now let’s incorporate this pattern on a weekly basis.
Week 1
Total Time: 15 minutes
- 5 minutes walk around
- 3 minutes marching
- 3 minutes side steps
- 2 minutes kicks
- 2 minutes knee lifts
Week 2
Total Time: 20 minutes
- 5 minutes walk around
- 3 minutes marching
- 3 minutes side steps
- 2 minutes kicks
- 2 minutes knee lifts
Week 3
Total Time: 25 minutes
- 10 minutes walk around
- 5 minutes marching
- 5 minutes side steps
- 3 minutes kicks
- 2 minutes knee lifts
Week 4
Total Time: 30 minutes
- 10 minutes walk around
- 5 minutes marching
- 5 minutes side steps
- 5 minutes kicks
- 5 minutes knee lifts
This is a very basic plan that you can use ideally. But if you wish to modify the durations and intensities, as per your fitness level, you can do it.
And if you are still confused about how to begin or want a comprehensive guide, the Lasta app is the best choice for you. It offers a complete 28 day indoor walking workout plan. Plus, it has a very friendly user interface and excellent community support. So you will definitely find it easy to stay motivated and engaged throughout the challenge.
Nutrition and Lifestyle Tips
The 28 day walking challenge is super easy and fun to follow. But did you know you can make it even more effective by pairing them with smart nutrition choices? Here are some tips to maximize the experience.
- Start slowly
Begin your walking session at a slow pace and gradually increase the speed as you progress.
- Wear comfortable clothes
Always prefer wearing comfortable shoes and clothing so you can move freely.
- Keep yourself hydrated
Walking also drains energy and makes you sweat. So, consider drinking a glass of water before or after walks and staying hydrated.
- Eat a balanced ratio
Just like any workout, proper nutrition is essential to support muscles and helps in recovery. So focus on whole and unprocessed foods such as whole grains, vegetables, lean meats and nuts. Also, be careful with the portion size to avoid overeating.
Overcoming Common Challenges
Following the 28 day walking plan can come with its hurdles. But with the tips below, you can easily overcome them.
- Stay Motivated!
As it is a challenge, staying motivated is equally important. You can do it by tracking your progress via a pedometer or a smartwatch and celebrating each milestone as you proceed.
- Avoiding overexertion!
Pushing too hard to complete the challenge may overexert your body and lead to injuries or burnout. So, always pay attention to how you feel and adjust the pace or intensity if needed.
- Mix up the routine!
If you feel bored with the same routine, try mixing it up with other things like music, listening to a podcast or letting a friend join you.
- Add weights!
If you wish to increase the challenge further, try adding some weights or kettlebells in each hand.
- Rest and recovery!
Allow your body to heal and recharge. If you feel pain or discomfort beyond normal fatigue, it is best to rest.
Success Stories and Testimonials
Many people have come forth with testimonials about the indoor walking challenge.
For example, one user, Sharon, a 50-year-old, shared that she used to go to the gym, but after her illness, she needed something low-impact to begin with. That is when she gave the indoor walking challenge a try. ” I feel energised and see myself sticking with this challenge for the long term.”
Another encouraging story is from Ed, a 65-year-old who wanted to lose weight but wanted to do it from the comfort of his home. Ed undertook the 28 day indoor walking challenge, and he dropped almost 30 pounds.
So all of these stories share the effects of the challenge, regardless of the user’s age.
Conclusion
Finally, 28-day walking indoor challenge – is really excellent way to improve fitness and your health with minimal investment. So, if you commit a few minutes to indoor walking, you might significantly improve your wellness and reduce the chances of chronic diseases. Join the our today and take the first step towards a better you!
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Alex is a health sciences writer with experience in sports performance and rehabilitation settings. His areas of expertise include health and fitness, sports nutrition, and injury prevention. He is passionate about health science education and health/wellness optimization for people of all ages.
