Is the cold March air keeping you from doing your favorite outdoor walks or jogs? If you don’t have the space or the funds for a treadmill, consider walking in place.
Long stretches of sitting can be as dangerous to your health as smoking cigarettes. Walking in place is an easy way to get some exercise. People of all strength levels can do it. This low-impact exercise shouldn’t bother your knees and ankles. Plus, you don’t need any equipment – the only concern — is socks. Don’t march in place while only wearing socks because this can lead to slipping.
Because you are your own workout leader, you decide how long the sets are and how many you will do. For example, you can complete an intense 2-minute set, move moderately for 15 minutes, or take it slow for 45 minutes.
Those looking for a challenge can:
- Get your arms involved. Do bicep curls, tricep kickbacks, or shoulder presses while walking. Equipment is not required. You can do these movements with fists or holding cans of soup or dumbbells.
- Intensify leg movements. Add high knees, forward kicks, and back kicks to your routine [With kicks, make sure you have enough room to move.]
- Do interval training. Instead of performing the same walk at the same pace, create a routine with moderate-paced walking, kicking, slow-paced walking with tricep kickbacks, and other combinations of speed and movements. Creating intense marching sessions is not only good for your heart, but it will also keep the sessions interesting. Boredom kills motivation.
To keep marching in place from getting boring, do it while:
- Listening to music
- Watching a television show or film
- Talking to a friend over speakerphone
Marching in place is good for your heart and easy on the knees. So give it a try when you can’t make it outside.