5 indoor walking variations suitable for rainy and cold weather

SKĐS - Walking indoors is a safe and practical choice in adverse weather conditions such as rain and cold winter. However, to avoid boredom and increase interest, you can do the following walking variations.

1. Figure 8 walking

Content

• 1. Figure 8 walking
• 2. Walk the virtual stairs
• 3. Walk diagonally
• 4. Circular walking and speed walking
• 5. Walk and stop

Walking in a figure 8 pattern forces the body to constantly change direction, which helps to work both the legs and core muscles, which are important for balance.

Unlike walking straight, these small turns activate the stabilizing muscles in your hips and lower back. Practicing them for 10-15 minutes a day in a large hallway or living room will improve your endurance without overloading your joints.

Walking in a figure 8 shape helps people in their 50s improve their endurance.

2. Walk the virtual stairs

This exercise works like climbing an invisible ladder on the floor. Take small, quick steps forward, then return with controlled steps backward. The constant alternating of walking forward and backward will challenge your cardiovascular system and improve your coordination.

This exercise is especially beneficial for people in their 50s, as it simulates everyday movements like backing up to avoid an obstacle or moving forward with a clear intention. Over time, this rhythm builds endurance and improves agility.

3. Walk diagonally

Walking diagonally across the room, from corner to corner, creates longer paths and naturally lengthens your stride. Longer steps encourage deeper breathing, which improves lung capacity.

Walking diagonally also creates a slight rotation in the torso, gently engaging the oblique muscles. This not only improves endurance but also adds flexibility to the midsection, which often stiffens with age.

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4. Circular walking and speed walking

Walking in circles can feel repetitive, but adding short steps at a faster pace every few laps can turn it into an effective endurance workout.

These bursts act like interval training, pushing your heart rate up a little bit and then plateauing.

This type of exercise strengthens the cardiovascular system without the stress of running or heavy training. Just a few minutes of controlled bursts can make indoor walking more effective and enjoyable.

5. Walk and stop

This type of exercise combines walking with short pauses. Take 4-5 steps, pause for a few seconds, then continue. This pause may seem like a rest, but it actually challenges the body to start moving again.

This stop-and-go rhythm builds muscular endurance and trains the body to control short bursts of effort, which is especially beneficial for endurance because it prepares the body for everyday situations where walking is interrupted, such as climbing stairs or stopping suddenly in a crowded place.

Indoor walking styles offer flexibility and increased endurance. However, people with chronic conditions or recent injuries should consult their doctor before starting a new walking routine.

Source: https://suckhoedoisong.vn/5-bien-the-di-bo-trong-nha-phu-hop-khi-troi-mua-ret-169250925161616581.htm