A Physical Therapist Says You Can Hit Step Goals at Home With These 4 Simple Alternatives

Even without a treadmill, weights, or resistance bands, you can still stay active right at home. Beyond equipment-free strength routines, simply walking with purpose can help raise your heart rate and keep your body moving.

Physical therapist and Balanced Body educator Lindy Royer shares four simple ways to walk indoors. These movements are effective for full-body activity and may even help boost your mood when boredom sets in.

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If you use a step counter or fitness tracker, Royer notes that you can track your activity while recreating many of the benefits of outdoor walking.

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She recommends performing the following four movements as a short mini circuit, lasting around three to five minutes. Choose a time goal and complete as many rounds as possible within that window.

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Walk or March in Place

• Begin standing tall and start marching on the spot.
• Lift your knees higher than you normally would during regular walking.
• Keep your chest upright and your core engaged throughout.
• Increase intensity by swinging your arms or adjusting your pace to form intervals.
• Change things up by widening or narrowing your stance, or perform several high-knee reps on one side before switching.

Add Butt Kicks for Variety

• Stand in place with your upper body tall and steady.
• Kick one heel back toward your glutes, aiming to get as close as possible.
• Alternate heels or complete multiple repetitions on one side before switching.
• Use a wall or chair for balance support if needed.

Use the Stairs If Available

• Walk up and down the stairs several times at a comfortable pace.
• Change the challenge by taking two or three steps at once.
• If you feel confident, try walking backwards while holding the handrail for safety.

Walk Laps Around Your Space

• Walk back and forth along the longest area in your home or office.
• Mix it up by moving forward, backward, or side to side.
• If space is limited, walk around the perimeter of each room multiple times.