Move · Videos · Cardio · 24 min

20-Minute Walk at Home Workout for Seniors

20-Minute Walk at Home Workout for Seniors — video by Senior Fitness With Meredith Play · 24:19

Video by Senior Fitness With Meredith on YouTube · Open on YouTube

A senior fitness instructor leads 20 minutes of marching with heel digs, toe taps, side steps and hamstring curls, then no-weight arm moves while you keep marching, finishing with a standing cool-down and stretches. You can stay seated or hold a chair.

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

Good forHealthy ageingHeart health

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up march: tall with a tight core, arms up and around, then four steps forward and back or stay on the spot. 1:15
  2. Heel digs: alternate the heels forward while pressing the arms to the front, staying tall. 3:15
  3. Toe taps out to the side with an arm press, then toe taps behind with a triceps kickback. 4:14
  4. Knee raises with a pull down towards the knee; hold on to something if balance is an issue. 6:08
  5. Side steps as wide as is comfortable, knees soft, pulling the arms back to work the upper back. 7:21
  6. Hamstring curls: lead with the heel to curl each foot up behind you, holding on if you need to. 8:30
  7. Keep marching while you do bicep curls, triceps kickbacks, a chest press and shoulder-blade squeezes. 9:25
  8. Still marching: side raises no higher than shoulder level, rotator cuff openers, chest flies and front raises. 12:35
  9. Combinations: heel digs with curls, toe taps back with kickbacks, kicks, side steps with raises and V-steps. 16:39
  10. Cool-down: slow the march, open the chest and shoulders, then calf, hamstring and lower-back stretches. 20:36

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

Form cues from the coach

  • Stay tall and proud with the shoulders open and the core pulled in
  • Hold a chair or countertop, or just march in place, if balance is an issue
  • Keep side and front arm raises no higher than shoulder level

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm raises, rotator-cuff opens, shoulder circles
  • Elbows movescurls, kickbacks and presses without weights
  • Upper back movesshoulder-blade squeezes, back flies
  • Hips movesmarching, side steps, heel digs
  • Knees movesmarching, knee raises, hamstring curls
  • Ankles & feet movesmarching, toe taps, heel digs

Easier option from the coach: Stay seated or hold a chair or counter; keep marching instead of any move

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

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Video by Senior Fitness With Meredith; 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