How to Exercise By Marching or Walking in Place

The combination of full body engagement and low joint impact make marching or walking in place an effective warm-up for anyone with a beginning to intermediate fitness level. Marching in place allows for multiple levels of intensity depending on your fitness level. You may find your "marching in place" is more similar to "walking in place," and that's alright, as long as you continue challenging yourself in a way that's appropriate to your health and age. The overall range of motion and intensity of movement during your march depends on your level of health and aerobic fitness.

Instructions

    • 1

      Plant both feet firmly on the ground, approximately hip width apart. Relax your hands and arms by your sides. Roll your shoulders back to form a straight line from the top of your head down through your pelvis.

    • 2

      Bend your right elbow and move your arm forward, away from your torso until your forearm is parallel with your shoulder. Raise your left knee until your knee forms a right angle with your thigh. Return to starting position and repeat with the other side.

    • 3

      Swing your arms out and back while raising the opposite knee. Increase the intensity of your movement slowly until your breathing becomes heavier, but not gasping. Keep your your movements controlled and raise your bent arms and knees as high as they can comfortably move.

    • 4

      Repeat this marching or walking motion for five to 10 minutes or as prescribed by your fitness instructor or doctor. Stretch afterward, while your body is still warm and your muscles limber.