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Home arrow Fitness arrow Walking arrow Walking in Place: Same as Walking Outdoors?

Walking in Place: Same as Walking Outdoors?

Written by Isabel Mayfield
Fact checked by Rosmy Barrios, MD
Last update: March 22, 2023
6 min read 1827 Views 1 Comments
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There is no denying that it can be hard to find enough time in the day to leave the house to complete an exercise or a workout routine, which is why walking in place can be a game changer. In this article, we delve into how walk-in-place workouts can impact your health.

walking in place

Physical activity is fundamental to living a healthy life, so it is essential to include it in your daily routine in one way or another. However, many of us struggle to do this due to strict working schedules and other outside factors. 

In this article, we will look into how you can incorporate good exercise into your daily routine, specifically focusing on how walking in place can make a massive difference to your overall physical fitness. 

Is Walking in Place a Good/Effective Exercise?

Walking in place is a great way to boost cardiovascular health. In addition, hitting step goals and raising your heart rate can help you lose weight and boost your metabolism.

The health benefits of including walking in place in your daily activities speak for themselves, and it becomes clear that this light form of exercise can make a change for those who work from home or don’t enjoy going to the gym.

Although it may sound like it wouldn’t achieve much, walking in place will likely raise your heart rate, burning calories as a result.

Is Walking in Place the Same as Walking Outdoors?

Walking in place isn’t the same as walking in an outdoor space. When you walk outdoors, more factors are included than walking in the same spot for a prolonged period.

Outdoor walking can see you endure steep inclines and will have a more prominent effect on psychological health as you would physically leave your house and experience fresh air and the possible company of others. 

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Health-wise, both forms of walking can help you with losing weight, but outdoor walking can burn more calories due to inclines and gaining more momentum. 

Although outdoor walking may have a few more health benefits, many people struggle to plan a walking workout accurately, meaning that leaving the house for a walk can be less likely than walking in place.

To overcome this struggle, we suggest using a walking program to help you stay on track, stay active, and plan when your next walk is. Implementing a regular walking plan will help you with your fitness journey, which can substantially affect your physical and mental health.
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How to Walk in Place?

If you’re reading this article and wondering how it is possible to walk in place, you’re probably not alone. The concept sounds confusing without an explanation, but there are ways you can get yourself ready for walking in place. 

#1 Use comfortable shoes 

Even when you’re only planning on walking in the same place for a short time, ensuring your feet have sufficient support is essential. So, whether you complete short walks or lengthy walks, make sure you wear supportive footwear.

#2 Start with natural walking

Think about how you first started walking when you were a child; you eventually took the leap! With walking in place, you take everything you know about the walking movement and apply it to one spot.

Walking in place is as easy as the name suggests, and over time it will become more natural. You can implement this activity when watching TV, ironing clothes, or working on your computer. 

Also, it is important to mention that walking in place can be done with other cross-exercises, such as raising hands, touching the heels, etc.

#3 Track your progress

Whether your goal is weight loss or simply becoming more active, tracking your walking sessions will be highly beneficial and motivate you to keep going. 

You can do this by using an Apple Watch, Fitbit, or even an exercise journal to keep track of the total calorie burn throughout the week. Digital means such as Fitbit can be excellent for giving you real-time updates throughout your workout, helping you reach step goals. 

#4 Get your whole body moving

When we walk outside, we will usually include our entire body in this movement. For example, arm movements are a huge part of walking. So, don’t forget these elements when walking in place to leverage your moderate-intensity exercise into a total body workout. 

#5 Implement interval training

If standing in one place for an hour sounds tedious, don’t forget that you can easily split your workout into more manageable sections. Doing your step goal in intervals can be great for those wanting to improve their musculoskeletal health. 

Does Walking in Place Burn Calories?

As stated earlier, any time your heart has to pump more blood and oxygen around your body due to a heart rate increase, your calorie burn will also increase. 

Therefore, walking in place will cause calorie burn rates to increase, which can help you lose weight if that is your goal or maintain a healthy weight if you are happy with this aspect of your health. 

5 Benefits of Walking in Place

Aside from the ability to lose weight, there are other benefits to walking in place you should take note of. Paying attention to these benefits can help motivate you to pick up this hobby!

#1 Accessible form of exercise 

Life isn’t cheap, and something that many of us pin the blame on regarding why we don’t exercise is gym prices. But walking in place doesn’t require additional fees, and you can do it from the comfort of your home. 

#2 Low-impact exercise 

Whether you are 18 or 80, walking in place is a low-impact workout that results in minimal damage to joints or muscles. Often, walking or running on roads can be strenuous for our joints, so walking in place is a gentle alternative all ages can enjoy. 

#3 You can do it no matter how busy you are

Life gets in the way of many things, but your health should never be one of them. Looking after your body is fundamental to living a long healthy life, and it doesn’t always have to revolve around weight loss. 

#4 Easy to start

Thinking of excuses will be challenging to get out of walking in place, as there are pretty much no outside factors affecting your ability to do this easy form of exercise. Despite how easy it is, walking in place provides many of the same benefits as going for short walks. 

#5 You can incorporate other forms of exercise

If you have specific fitness goals but lack motivation, you can incorporate walking on the spot with other exercises to reach them. For example, using a small pair of dumbbells and completing arm movements will ensure your upper body is targeted without needing to go to the gym or leave your home. 


How many calories can you burn by walking in place?

You can burn around 130 calories by walking in one spot for about 30 minutes. It is important to note that your body burns calories every day, even when sitting, so adding this extra amount will help you reach weight loss goals.

Does walking in place count as walking?

Even if your daily walking sees you complete steps in the same place, this still counts as walking, and your steps will add up. In addition, walking in the same place is a great weight loss technique that requires minimal effort.

Does walking in place burn belly fat?

While you can’t spot-reduce fat, walking will target your overall weight by introducing exercise into your daily routine. For example, combining daily walking on the spot with a healthy diet and a calorie deficit can help you lose belly fat.

What is a normal heart rate walking around the house?

An average heart rate is usually between 60–100 beats per minute. This will increase when exercise is introduced and will also depend on factors such as age, fitness level, and health problems.

Is it good to walk in place while watching TV?

Adding exercise into daily routines that usually involve no physical activity is an excellent idea and will see your body become more healthy as a result.

A Word From a Coach

Walking in the comfort of your own home in the same spot is one of the best and fuss-free ways to introduce exercise into your regime. The best part of this activity is that anyone can get involved.

There are few ways this exercise can go wrong, and you can pursue it while enjoying your favorite TV show or working from home. Keeping exercise as part of your daily life is essential to being healthy and ensuring your body is using energy.

To eliminate any risk factors, walking on the spot should be conducted in a safe space with enough surrounding room to prevent falling over, with proper walking shoes to support your feet throughout the exercise.


If you struggle with regular exercise, adding a daily walk in place to your routine will greatly benefit your health. You could add this slowly by starting to walk through commercial breaks of your favorite show and adding up your steps each day.

You can have fun with this and eliminate any anxiety you may endure when exercising in public spaces, as you will be in your own house with only your loved ones around you.

Written by Isabel Mayfield
Isabel Mayfield is a certified yoga instructor with over 10 years of experience in the fitness industry. She is passionate about self-improvement and loves to help people improve their sense of self-worth through education and support in meeting their fitness goals.
The article was fact checked by Rosmy Barrios, MD
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Written by Isabel Mayfield
Fact checked by Rosmy Barrios, MD
Last update: March 22, 2023
6 min read 1827 Views 1 Comments
  1. user
    Benjamin Marlin
    6 Mar, 2023 at 7:00 pm

    This was a helpful article – thank you.

    reply reply reply

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