Move · Videos · Cardio · 13 min

10-Minute Indoor Walking Workout for Seniors

10-Minute Indoor Walking Workout for Seniors — video by Yes2Next Play · 13:05

Video by Yes2Next on YouTube · Open on YouTube

An instructor and her 81-year-old mum walk in place in 30-second rounds: marching, side steps, in-and-outs, heel touches, knee ups and walking forward and back with simple arm moves, then a short leg stretch. Warm up first; go at your own pace.

  • 13 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forHealthy ageingHeart health

Open in VideosLog it in Train

Step by step 10

Tap a time to watch that step in the video.

  1. March in place: head up, shoulders back and down, core engaged; go at your own pace. 1:28
  2. Side step touches: step to the right and bring the other foot in, then to the left; then march again. 1:55
  3. In-and-outs: step out, out, then in, in; then lead with the other foot, adding a small squat if you like. 2:55
  4. Heel touches forward, alternating feet and swinging the arms to help your balance. 4:22
  5. Knee ups: shift your weight and lift each knee only as high as you can, hands on hips or by your sides. 5:21
  6. Walk forward three steps and touch, then three steps back and touch. 6:27
  7. Side steps with the arms raising up and down, then march in place with bicep curls. 7:00
  8. Forward and back steps: two steps forward, two steps back, then start with the other foot. 7:52
  9. March punching up to the ceiling, then heel touches, a march with crisscross arms, and knee ups. 8:50
  10. Cool-down: slow breaths, then a hamstring stretch with the leg out straight and a calf stretch each side. 11:28

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Head up, shoulders back and down, and keep the core engaged as you march
  • Shift your weight to lift each knee; it does not need to come up high
  • Swing the arms as you go to help your balance

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm pumps, arm raises, punches up
  • Hips movesmarching, side steps, heel touches
  • Knees movesmarching, knee ups, side steps
  • Ankles & feet movesmarching, heel touches, in-and-outs

Easier option from the coach: Knee ups can stay low; go at your own pace, squatting on side steps is optional

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Yes2Next; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety