Move · Videos · Cardio · 30 min

30-Minute Walk at Home for Older Adults

30-Minute Walk at Home for Older Adults — video by SilverSneakers Play · 29:36

Video by SilverSneakers on YouTube · Open on YouTube

SilverSneakers instructor Andi leads an indoor walk you can do standing or seated: wide walks, V-steps, walking forward and back, rock steps, step touches and knee lifts with arm moves, plus heel-to-toe gait and balance practice. Ideal for older adults.

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

Good forHealthy ageingHeart health

Open in VideosLog it in Train

Step by step 12

Tap a time to watch that step in the video.

  1. Warm-up walk in place with shoulder shrugs, rolls and reaches; if seated, sit forward with your chest tall. 1:20
  2. Wide walks: out, out, in, in, then tap downs with shoulder rolls and reaches across the body. 3:03
  3. V-steps: walk up, up, back, back; then slow it down: two slow wide steps and walk in for four. 5:28
  4. Put the wide walks and V-steps together, add walk three and tap, then lead with the left foot. 6:57
  5. Walk forward slowly, landing heel, ball, toe; walk back knowing what is behind you, then rock steps back. 10:23
  6. The same walking and rock-step combination leading with the left foot. 13:27
  7. After a water break: wide walks and V-steps, then walk four steps forward and four back. 15:15
  8. Step touches side to side, then two steps over and a tap, adding reaches if you have space. 19:30
  9. Coordination combo: walk forward, step touch, walk back, step touch, then two steps over and tap. 20:58
  10. Shoulder moves again, then tap downs and knee lifts; just lift a heel if that suits you better. 22:36
  11. Heel lifts towards your bottom with knees pointing down, then knee lift, tap and curl combined for balance. 24:26
  12. Cool-down: easy walks forward and back, slow step touches, then deep breaths with arm sweeps. 27:12

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

Form cues from the coach

  • Roll through your foot with a heel, ball, toe landing
  • Know what is behind you before you step back
  • If seated, sit forward in the chair with your chest up tall

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm pumps, shoulder rolls, reaches
  • Hips moveswalking, rock steps, step touches, knee lifts
  • Knees moveswalking, wide steps, knee lifts, hamstring curls
  • Ankles & feet movesheel-ball-toe walking, step touches, heel lifts

Easier option from the coach: Whole workout can be done seated; stay in place with small 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

More like this

Browse all 764 videos

Video by SilverSneakers; 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