Does indoor walking count?
Yes. Your phone and watch count steps wherever you take them. What makes a walk count toward the CDC’s 150 minutes a week is the pace, not the place: the CDC lists walking briskly, about 2.5 miles per hour or faster, as moderate activity.
A simple check is the talk test. At a moderate pace you can talk, but not sing.
Five ways to walk indoors
Use whichever fits your home and your day:
- Hallway laps: walk to the end, turn, and come back.
- A house loop: kitchen, living room, hallway, repeat.
- Walking in place during a TV show or a phone call.
- Stairs, a few flights at a time, holding the rail.
- A walking pad or treadmill at a pace that feels comfortable.
An indoor walking challenge for women over 50
Start shorter than you think you need to, with ten minutes or even five, and build the number of blocks before the length of each one. Supportive shoes, a clear floor and good light make indoor walking safer.
The CDC also recommends muscle strengthening on two days a week. Sit-to-stands from a sturdy chair are a simple place to start.
Do it with a team
In the Walk & Water app your indoor steps count on the live leaderboard just like outdoor ones. Rounds are three days, on a team of two to four, and teams rank on their average, so nobody needs to be the fastest walker.
