Your Simple Plan for Walking and Weight Loss
Walking is a great way to stay active, but sometimes it’s hard to get those steps in outdoors. That’s where the 28-day indoor walking challenge comes in. You don’t need a gym, a treadmill, or any special equipment. You don’t even need to walk out your front door!
What is the 28-Day Indoor Walking Challenge?
The 28-day indoor walking challenge is a month-long program where you walk for exercise indoors every day for four weeks. It’s flexible, accessible, and free. One popular version has you start by walking for just one minute on the first day and adding a minute each day until the end of the month. Other versions might set a daily step or time goal. The main idea is to walk indoors every day, gradually increasing your time and intensity to build endurance and strength.
Benefits of the 28-Day Indoor Walking Challenge
1. Improves Your Health
“There are so many benefits to walking,” says Michele Stanten, a certified fitness instructor and walking coach. Research shows that walking boosts mood, lowers blood pressure, and helps regulate blood sugar. A regular walking habit also increases overall fitness, aids weight loss, and lowers the risk of cardiovascular disease . It’s a low-impact workout, suitable for all fitness levels and ages.
2. Boosts Your Mood
Walking is not just good for your body but also for your mind. “The mental health benefits of walking are huge,” says Stasia Patwell, a certified fitness trainer. Walking can boost your mood, lower anxiety, help with stress management, and improve your sleep .
3. It’s Convenient
You don’t need any fancy equipment or memberships. Even if you have a small home, you can follow a walking workout on YouTube. Stanten recommends the Walk at Home YouTube channel by Leslie Sansone, which offers simple indoor walking workouts that can be done in any small, clutter-free area.
Getting Started with the 28-Day Indoor Walking Challenge
“Set yourself up for success by scheduling your walking time in your calendar so it’s a priority,” says Reena Vokoun, a certified fitness trainer. Think about where you will walk and create a dedicated walking space at home, clear of obstacles. You can also plan indoor walks in other locations like malls or schools with indoor tracks.
How to Do the 28-Day Indoor Walking Challenge
Week 1
Begin with just 5 minutes of walking at a comfortable pace each day. Walk laps around your house, use a treadmill if you have one, or walk in place while watching TV.
Week 2
Increase the duration to 10 minutes of daily walking.
Week 3
Walk for 15 minutes a day. Start paying attention to your pace and see if you can walk a little faster.
Week 4
Walk for 20 minutes at a brisk pace. “If you walk 20 minutes a day for 7 days, that’s 140 minutes — pretty close to the 150 minutes a week recommended by the American Heart Association,” says Stanten .
If you are already active, use this challenge to increase your speed and endurance. Incorporate challenging intervals, like walking up and down stairs, or speed intervals at a mall.
Tips for Success
Track Your Progress
Before starting, track your steps for three normal days with a Fitbit or the pedometer on your phone. This will help you see how much more you walk during the challenge, which can be very motivating.
Add Weights
Incorporate light hand weights or a weighted vest to increase calorie burn and muscle engagement.
Walk Near a Window
Find a space in your home near a window for sunlight and ventilation.
Use Good Shoes
Wear walking or running shoes with good support and cushioning, even if you’re walking at home.
Break It Up
If your goal is to walk for 30 minutes, you don’t have to do it all at once. Three 10-minute walks will work just as well. Look for places in your daily routine to add extra walking.
Go Outside If You Can
“If possible, include some outdoor walks,” says Vokoun. “Nature and fresh air are great for your mental and physical health.”
References
- British Journal of Sports Medicine
- Michele Stanten, Walk Off Weight
- Gerontology and Geriatric Medicine
- Journal of Clinical Medicine
- American Heart Association
