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10-Minute Indoor Walking Workout for Seniors

10-Minute Indoor Walking Workout for Seniors — video by Doc Jun Reyes Play · 10:44

Video by Doc Jun Reyes on YouTube · Open on YouTube

A compact standing walk-in-place session for seniors led by a physical therapist: marching, toaster kicks, side punches, rowing steps, walking forward and back, and side skaters. Repeat the set to make it longer.

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

Good forHealthy ageingHeart health

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Step by step 6

Tap a time to watch that step in the video.

  1. March in place for about 90 seconds, faster if you like, turning to the right and left for balance. 0:43
  2. Toaster kicks: kick the feet up in front with the arms moving; lift the toes as you go. 2:33
  3. Kick and side punch in turn, building speed if you can; punch straight or up for variety. 4:00
  4. Rowing steps: step back as you pull the elbows back, squeezing the shoulder blades, knees soft. 5:32
  5. Walk forward two steps and kick, then back two steps and kick, squeezing the glutes. 7:04
  6. Side skaters: step to the side and sweep the other foot back, core tight and standing tall. 8:36

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

Form cues from the coach

  • Wear comfortable shoes and breathe in and out as you move
  • Go slower or faster to suit you; repeat the 10 minutes if you want more
  • On skaters, tighten the core and squeeze the glutes

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm swings, punches, rowing
  • Elbows movesrowing arms, side punches
  • Upper back movesrowing, squeezing shoulder blades
  • Hips movesmarching, toaster kicks, walking back
  • Knees movesmarching, kicks, skaters
  • Ankles & feet movesmarching, toaster toe lifts, skaters

Easier option from the coach: Go slower or faster to suit you; knees can stay slightly bent on the rowing steps

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 Doc Jun Reyes; 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