Is Walking in Place Effective for Steps and Fitness? Here's the Truth

Bad weather, no time to go outside, or just want to walk while watching TV? Walking in place might be the answer. But does it actually count? Is it effective for fitness and step goals?

Let us explore the truth about walking in place.

Does Walking in Place Really Count as Steps?

The short answer: yes, walking in place counts as steps and provides real health benefits. But there are some nuances.

How Step Trackers Detect Walking in Place

Most step trackers use accelerometers to detect movement. When you walk in place:

• Your body moves up and down with each step
• Your arms swing (if you let them)
• The accelerometer detects this motion and counts it as steps

However, accuracy varies. Some trackers are better at detecting stationary walking than others. Phone-based trackers in your pocket generally work well, while wrist-based trackers may be less accurate if your arms do not move.

Calorie Burn: Walking in Place vs. Regular Walking

Research shows that walking in place burns slightly fewer calories than walking outdoors at the same perceived effort:

*Based on 155-pound person

The difference is about 10 to 20 percent. This is because outdoor walking involves forward propulsion, wind resistance, and varying terrain, all of which increase energy expenditure.

Health Benefits of Walking in Place

Studies confirm that walking in place provides real health benefits:

• Cardiovascular improvement: Heart rate increases, improving heart health
• Blood sugar control: Movement helps muscles absorb glucose
• Calorie burning: You burn more calories than sitting
• Mood improvement: Physical activity releases endorphins
• Reduced sedentary time: Any movement is better than sitting

A study in the Journal of Physical Activity and Health found that walking in place during TV commercials significantly increased daily step counts and improved fitness markers.

When Walking in Place Makes Sense

Walking in place is not a replacement for outdoor walking in all situations, but it is ideal in certain circumstances.

Bad Weather

Rain, snow, extreme heat, or extreme cold can make outdoor walking unpleasant or unsafe. Walking in place lets you maintain your routine regardless of weather.

Limited Time

If you only have 5 to 10 minutes, walking in place is more efficient than getting ready for an outdoor walk. No need to change clothes, put on shoes, or travel to a walking location.

While Watching TV

Americans watch an average of 4 hours of TV per day. Walking in place during some of that time converts sedentary entertainment into active entertainment.

During Work Breaks

A 5-minute walking-in-place break at your desk is easier than leaving the office. It provides the mental and physical benefits of a walk without disrupting your workflow.

Safety Concerns

If your neighborhood is unsafe for walking, especially at night, walking in place provides a safe alternative.

Mobility Limitations

For people with balance issues or mobility limitations, walking in place at home (near furniture for support) may be safer than outdoor walking.

When Outdoor Walking Is Better

Outdoor walking is preferable when possible because:

• You burn slightly more calories
• Fresh air and nature improve mental health
• Varying terrain provides more physical challenge
• Sunlight provides vitamin D
• It is more engaging and enjoyable for most people

How to Make Walking in Place More Challenging

Basic walking in place can feel boring and provides limited intensity. Here is how to make it more effective.

Increase Your Pace

Walk faster. Lift your knees higher. Pump your arms more vigorously. These simple changes increase heart rate and calorie burn.

Add High Knees

Lift your knees to hip height with each step. This engages your core and hip flexors, increasing intensity significantly.

Incorporate Arm Movements

• Pump arms overhead
• Do arm circles while walking
• Add light hand weights (1 to 2 pounds)

Arm movements increase calorie burn and engage your upper body.

Add Intervals

Alternate between:

• 30 seconds of regular walking in place
• 30 seconds of high-intensity walking (high knees, fast pace)
• Repeat for 10 to 20 minutes

Interval training burns more calories and improves cardiovascular fitness faster.

Use a Step Platform

A low step platform (4 to 6 inches) adds challenge:

• Step up and down while walking in place
• Increases leg muscle engagement
• Burns more calories than flat walking

Try Walking Videos

Many fitness videos guide you through walking-in-place workouts with varied movements, music, and encouragement. Popular options include:

• Leslie Sansone's Walk at Home series
• YouTube walking workout videos
• Fitness app walking programs

These make the time pass faster and ensure you maintain intensity.

How to Track Indoor Steps Accurately

Tracking walking in place can be tricky. Here is how to get accurate counts.

Phone Placement Matters

For phone-based step tracking:

• Best: In your pocket (front or back)
• Good: In a waistband or armband
• Poor: Sitting on a table or held in your hand without arm swing

The phone needs to move with your body to detect steps accurately.

Wrist Tracker Considerations

For wrist-based trackers (Apple Watch, Fitbit, etc.):

• Swing your arms naturally while walking in place
• Trackers may undercount if your arms are stationary
• Some trackers have specific "indoor walk" modes

Calibration Tips

To improve accuracy:

1. Walk 100 steps while counting manually
2. Check how many steps your tracker recorded
3. If significantly off, adjust your technique or tracker settings

Most trackers are accurate within 10 percent for walking in place if you use proper form.

When Accuracy Matters Less

Remember: the goal is movement, not a perfect step count. If your tracker undercounts by 10 to 15 percent, you are still getting the health benefits. Focus on consistency rather than exact numbers.

Sample Walking-in-Place Workouts

Here are three workouts you can do at home:

Beginner: TV Commercial Workout

• Walk in place during every commercial break
• Aim for 2 to 3 minutes per break
• 1-hour show = approximately 15 to 20 minutes of walking
• Steps: 1,500 to 2,000

Intermediate: 20-Minute Interval Workout

Steps: 2,000 to 2,500

Advanced: 30-Minute Power Workout

Steps: 3,000 to 3,500

The Bottom Line

Walking in place is real exercise that counts toward your step goals and provides genuine health benefits. It burns slightly fewer calories than outdoor walking but offers convenience that makes consistent exercise possible.

Use walking in place when:

• Weather prevents outdoor walking
• You have limited time
• You want to exercise while watching TV
• Safety or mobility concerns make outdoor walking difficult

Make it more effective by:

• Increasing pace and intensity
• Adding arm movements and high knees
• Using interval training
• Following workout videos

Track your steps by keeping your phone in your pocket and swinging your arms naturally.

The best exercise is one you actually do. If walking in place helps you move more consistently, it is absolutely worth doing.

References

• Journal of Physical Activity and Health: Walking During TV Commercials
• American College of Sports Medicine: Indoor Walking
• CDC: Physical Activity Basics
• Harvard Health: Benefits of Walking
• Mayo Clinic: Aerobic Exercise