You already know walking is a great way to stay active and create weight loss plan. 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 to do it. You don’t even need to walk out your front door.
This month-long challenge has its roots in early 2020. “During COVID, some people walked 10,000 steps a day inside tiny apartments,” recalls Michele Stanten, certified fitness instructor, walking coach and author of Walk Off Weight. It challenged participants to find ways to stay active, shed pounds and decrease stress during a difficult time. And it’s just as effective for keeping you happy and healthy today.
Ready to step up and try the 28 day indoor walking challenge for yourself? Here’s expert advice from certified fitness trainers and walking coaches on how to make it work for you.
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What is the 28-Day indoor walking challenge?
At its most basic level, a 28-day indoor walking challenge is just what the name implies. You walk for exercise indoors every day for four weeks. It’s grown in popularity because it’s flexible, accessible and free.
One popular version of this program challenges you to walk for just one minute on the first day. On the second day, you walk for two minutes. You keep adding one minute per day until the end of the month. Other versions ask participants to hit a certain number of steps or minutes each day.
However you decide to approach the challenge, the basic idea is to commit to walking indoors every day for 28 days, gradually increasing your time and intensity to build endurance and strength.
Benefits of the 28-Day indoor walking challenge-Weight loss plan
1. It improves your health
“There are so many benefits to walking,” says Stanten. “Research has consistently shown that it boosts mood, lowers blood pressure and helps regulate blood sugar.” A regular walking habit also increases overall fitness, aids weight loss, and lowers your risk of cardiovascular disease, according to a study in the British Journal of Sports Medicine. “And it’s a low-impact workout, making it suitable for all fitness levels and ages,” adds Stanten.
2. It boosts your mood
Physical activity isn’t just good for your body; it’s great for your mind, too. “The mental health benefits of walking are huge,” says Stasia Patwell, certified fitness trainer. “Walking can boost your mood, lower anxiety, help with stress management and improve your sleep.”
In a Gerontology and Geriatric Medicine study, walking was shown to markedly improve mental health. Another in the Journal of Clinical Medicine showed walking can decrease anxiety and depression, and there’s evidence that walking contributes to feelings of happiness as well.
3. It’s convenient
You don’t need any fancy equipment or memberships, says Stanten. You don’t even need a big house with long hallways and lots of square feet. To prevent boredom walking indoors at home, try a walking workout on YouTube. You can do them in any small, clutter-free area in front of a laptop.
Stanten recommends the Walk at Home YouTube channel by Leslie Sansone. “It’s marching, walking in place, stepping side to says,” explains Stanten. This type of workout can help keep indoor walking fun. Try the 1-mile “happy walk”, below to get started.
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 in your day during the course of the challenge,” says Reena Vokoun, certified fitness trainer and founder of Passion Fit.
Once you know when you are going to walk, think about where. Create a dedicated walking space at home, clear of obstacles. Or plan some indoor walks in locations outside your home. “If you’re lucky enough to live near a mall, that can be a great place to walk,” adds Stanten. Some schools may have indoor tracks that neighbors can use at certain hours. “Convention centers can be great if you live near one.”
How to do the 28-Day indoor walking challenge-Weight Loss plan
Here’s what Stanten recommends for people who are not currently working out regularly:
Week 1: Begin with just 5 minutes of walking at a comfortable pace each day. You can walk laps around your house, use a treadmill if you have one or even walk in place while watching TV.
Week 2: Increase the duration to 10 minutes of daily walking.
Week 3: Now you’re ready to walk for 15 minutes a day. This is a good time to start paying attention to your pace and see if you can walk a little faster.
Week 4: The last week of the challenge, you should be able to 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 aren’t new to fitness but want to do the 28 day indoor walking challenge, Stanten suggests using it as an opportunity to increase your speed and endurance. Instead of leisurely walking, incorporate more challenging intervals where you walk up and down a flight of stairs. “If you can walk at a mall, try speed intervals when you walk faster for three stores and then slower for three,” she says. And for more active challenge participants, 10,000 steps a day might be a good goal, adds Patwell.
28 day indoor walking challenge: Tips for success Weight loss plan
Track your progress
Before the challenge, Stanten says you should track your steps for three normal days with a Fitbit or the pedometer on your phone. “This will give you a sense of how much you usually walk,” she says. Seeing how much more you walk once you start the challenge can be very motivating.
Add weights
“You can incorporate light hand-weights or weighted vests to increase calorie burn and muscle engagement,” says Patwell.
Walk near a window
“Find an open space in your home, ideally near a window, for sunlight and the ability to open the window for ventilation and a nice breeze while walking,” suggests Vokun.
Use good shoes
“Just because you’re walking at home doesn’t mean you should be in your slippers or socks,” says Stanten. She suggests walking or running shoes with good support and cushioning.
Break it up
If your goal is walking 30 minutes, you don’t have to do it in one shot. Three 10-minute walks will get you there. “Look for places in your daily routine where you can incorporate some extra walking,” advises Patwell. “Maybe you can squeeze in 10 minutes walking around the supermarket.”
If you can get outside, go outside
“The only change I would make to this challenge would be to include some outdoor walks” when possible, says Vokoun. “Nature and fresh air are great for your mental and physical health.”
