7 reasons to walk in place – Cleveland Clinic

Next time you’re in the kitchen cooking dinner or watching TV, don’t just stand there. Try to walk in place.

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Finding those little moments when you can exercise for a few minutes can be the key to a healthy lifestyle. You don’t have to be a runner or take a walk around the block to get 150 minutes of exercise a week.

How can walking in place help you achieve your wellness goals? Exercise physiologist Jordan Boreman, MS, CES, explains why walking in place is an exercise that works for everyone.

Is walking in place good exercise?

Yes, walking in place can be a great way to get some exercise.

“Anything that gets you moving rather than just sitting or lying down will benefit you in the long run,” Boreman says. “By walking in place, you raise your heart rate, which signals your body to pump more oxygen and blood to your muscles so they move more efficiently and burn more calories.”

You can walk almost anywhere on the spot. Remember to walk in place while waiting in line at the store, cooking dinner, watching TV, using the phone, or folding laundry. Get creative with the different locations and ways you can go in place.

In fact, walking in place for 30 minutes can burn about 100 to 200 calories.

“Walking in place is good exercise, especially for people with certain orthopedic disabilities,” says Boreman. “And you can do it at your own pace, too.”

How to walk on the spot

It seems easy, doesn’t it? All you do is walk in the same place. But Boreman has a few tips to help you get the most out of every step.

  • Wear comfortable shoes. Choose something with good support and a comfortable insole. Also make sure that you wear breathable and comfortable clothing.
  • move your arms Swinging your arms from side to side while walking in place can help you burn more calories.
  • Increase your heart rate. While the American Heart Association recommends at least 150 minutes of moderate exercise throughout the week, if you’re just starting out, try to get within 50% to 60% of your maximum heart rate. After all, you’ll need to increase your intensity over time as your body adjusts.
  • Lift those legs up. For beginners, start by bringing your knees slightly up while walking in place. For more advanced movement, try marching in place or quickening your steps.
  • Set a goal. While the number of minutes you spend exercising is more important, other factors like the number of steps you walk each day can also motivate you. Start with 7,500 and aim for 10,000+ steps per day.

Benefits of walking in place

Walking in place is an easy way to get moving. Here are some of the other benefits:

  • It’s free.
  • It’s easy.
  • It’s low-impact exercise.
  • It burns calories.
  • It fits into a busy schedule.
  • It can be done anywhere.
  • It does not require any additional equipment.

“Walking in place will be convenient for people with busy schedules,” notes Boreman. “If you only have five to 10 minutes between meetings, a little walking in place can improve your cardiovascular system and energize you for the next meeting.”

Ways to walk in place

Don’t just think about moving forward. Boreman says walking in different planes of motion can offer some variety.

“Even adding a small weight that you can hold while walking can add a little resistance and variety to your workout,” says Boreman.

The American College of Sports Medicine recommends doing muscle-strengthening exercise at least two days a week, so adding weights to your routine would be beneficial to your overall health.

You can even do a few push-ups or crunches in between.

Can walking in place help you lose weight?

When trying to lose weight, walking in place can help, especially for those new to fitness.

“It’s very good for people who are just starting out,” says Boreman. “Walking in place is an exercise that will help you burn calories over a short period of time.”

But Boreman says considering diet and exercise frequency will play a role in the results you see.

“Over time, your body will get used to the exercise you’re doing,” he notes. “So varying it up and increasing the intensity as you go can help with the additional weight loss.”

Look for online videos and courses to keep running in place fresh and fun. “Different classes use music at a tempo that can help you keep up with the trainers guiding you through the workout,” Boreman adds.

Regardless of how you’re going on the spot, this simple form of exercise can be a good tool to have in your training toolbox.

“It’s convenient, it’s something you don’t have to travel anywhere for either,” says Boreman.

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