7 Amazing Benefits of Mall Walking for Retirees

This article is a guest post by Vickie Velasquez. After 20 years in the corporate world, Vickie co-founded First to Final Digital Marketing to help later-in-life entrepreneurs create and grow their businesses.

Living in South Texas, I’ve become all too familiar with the challenges of maintaining an outdoor walking routine most months of the year due to the extreme heat and humidity. Unless I’m willing to get up before the crack of dawn to go walking, it’s hard to get motivated to hit the pavement.

I’ve belonged to various gyms over the years, but the repetitive nature of gym workouts can get boring fast. Faced with a choice between sweltering heat and boredom, I felt my options were limited. Then, I stumbled across some information about mall walking and realized it might be the perfect solution for me. In this article, I’ll share:

• what mall walking is
• the advantages of using a mall for exercise
• 7 benefits of mall walking
• tips for getting the most out of mall walking
• how to find safe malls for walking near you
• FAQ

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Why Is Mall Walking a Thing?

Mall walking offers several advantages that make it an ideal form of exercise, especially in places where extreme weather (hot or cold) is common. Here are some key benefits:

Weatherproof exercise  Indoor shopping malls provide a climate-controlled environment, making it walking possible regardless of bad weather. You’ll enjoy a comfortable walking experience hot weather, cold weather, rain, or snow.

Safety  Malls are equipped with security staff and usually have a steady flow of busy traffic, offering a safer walking environment, particularly for seniors. Features like good lighting, security, and video surveillance make mall walking a secure activity​.

Injury prevention  The smooth, level surfaces of indoor shopping centers reduce the risk of injuries compared to outdoor terrains. This is especially beneficial for those with physical challenges or mobility issues.

Convenient rest stops  Malls provide numerous benches and seating areas, allowing walkers to rest as needed. This is especially important for older adults and those with health conditions who may require frequent breaks​.

Cost-free fitness  Mall walking is a no-cost or low-cost exercise option, provided you avoid spending money on shopping sprees or valet parking. It is an affordable way to stay active without the need for a gym membership​.

Accessible, well-lit restrooms  Malls have clean and safe restroom facilities, ensuring comfort and convenience during your walk​. Outdoor park restrooms can be dirty and unsafe. 

Community-building  Mall walking encourages a sense of community among fellow mall walkers. Many malls partner with local hospitals and community centers to create mall walking programs, making it easy to find walking buddies and participate in health checks. These programs help build camaraderie and keep people connected​.

Ease of participation  Walking in a mall requires no special skills or equipment, making it accessible to everyone. Simply lace up your sneakers and start walking!

Now that we’ve covered some advantages of walking in indoor shopping malls, let’s talk about the health benefits to your body and brain. 

7 Benefits of Mall Walking

Indoor walking at your local shopping mall has several benefits, particularly for retirees trying to stay active. Here are a few. 

Health Benefits

1. Improved cardiovascular health

Walking, whether indoors or outdoors, reduces the risk of a sedentary lifestyle, which significantly boosts cardiovascular health and reduces your risk for heart disease. 

Mall walking, in particular, provides a safe and consistent environment for maintaining heart health, especially during extreme weather conditions.  Where I live, heat stroke is a very real and dangerous threat, particularly for older adults.

2. Weight management

In general, walking helps manage weight by providing a consistent form of moderate-intensity exercise. 

According to Johns Hopkins Advantage MD, walking at the mall can help you meet the recommended 150 minutes of aerobic activity per week, aiding in weight control and reducing the risk of obesity​ (Hopkins Medicare)​.

3. Bone health

Regular walking strengthens bones and helps prevent conditions such as osteoporosis. The smooth, level surfaces of indoor shopping malls make it easier for individuals, especially seniors, to engage in weight-bearing exercises that enhance bone density​ (Amica Senior Lifestyles)​.

4. Reduced risk of chronic diseases

Walking lowers the risk of chronic diseases such as type 2 diabetes, high blood pressure, and heart disease. The controlled environment of malls ensures that individuals can maintain a regular walking routine without worrying about weather, safety issues, or other deterring factors​.

Social and Mental Health Benefits

5. Enhanced mental health

Physical activity, including walking, has been shown to improve mental health by reducing symptoms of depression and anxiety. The social interactions and change of scenery provided by mall walking contribute to better psychological well-being​ and quality of life.

6. Sense of community

Many malls offer mall walking programs or other fitness classes or may offer incentives to seniors who come to the mall for exercise. encouraging social interactions and building friendships among fellow mall walkers​. In this way, mall walking fosters a sense of community among participants and can be a great way to make new friends. For more on how to make friends in retirement, check out, “How to Make Friends in Retirement: 6 Tips For a Happy Social Life.”

7. Motivation and support

Walking in a group or within a structured mall walking program can provide motivation and support. Seeing fellow mall walkers can inspire individuals to maintain their fitness goals, and the camaraderie among walkers adds a social element to the exercise, making it more enjoyable and sustainable​.

By incorporating mall walking into your routine, you can enjoy these health and social benefits, making it a comprehensive and accessible form of exercise that enhances both physical and mental well-being.

Tips for Getting the Most Out of Mall Walking

Here are some tips to ensure you get the most out of your walking sessions:

Wear comfortable shoes  Good quality, supportive walking shoes will cushion your feet and provide good arch support. This helps prevent foot and leg pain, allowing you to walk longer distances comfortably​.

Warm up gradually  Start your walk at a gentle pace for the first few minutes to warm up your muscles. This helps prevent injuries and prepares your body for more intense walking​.

Use a fitness tracker  Track your steps and progress with a fitness app or pedometer. This can help you set and achieve your fitness goals, keeping you motivated​.

Stay hydrated Bring a water bottle to stay hydrated during your walk. Drinking water is essential, especially if you are walking for extended periods or in a heated environment​.

Walk during off-peak hours  To avoid crowds and get the most out of your walk, choose to walk during the mall’s off-peak hours, such as early in the morning or late in the afternoon​.

Incorporate intervals  Add intervals of faster walking to boost the intensity of your workout. Alternate between a brisk pace and a moderate pace to increase your heart rate and burn more calories​.

Engage your upper body  Swing your arms as you walk to include an upper body workout. Keep your elbows bent at a 90-degree angle and pump your arms from your shoulders​.

Find a walking buddy  Walking with a friend or joining a mall walking group can make the activity more enjoyable and provide social support, helping you stay committed to your routine​.

Park further away  If you’re physically able, consider parking further from the mall entrance. This adds extra steps to your walk and helps you warm up before you start your main walking session​.

Use the mall’s features  Take advantage of the mall’s features such as benches for rest, well-lit restrooms, and accessible water fountains. These amenities can make your walk more comfortable and enjoyable​.

How to Find Safe Malls for Walking Near You

Finding the right mall for walking can enhance your experience and ensure your safety. Here are some tips to locate the best malls for walking near you:

Search online  Use search engines to look up “mall walking programs near me” or “safe malls for walking near me.” Many malls list their hours and any specific programs for walkers.

Check mall websites  Visit the websites of local malls to see if they offer mall walking programs. Some malls have dedicated walking clubs or open early specifically for walkers.

Community resources  Contact local community centers or senior centers. They often have information on safe and popular walking spots, including malls.

Social media and online forums Join local community groups on Facebook or other social media platforms. Residents often share tips about the best places for mall walking.

Local hospitals  Some hospitals partner with malls to promote walking programs. Check with your local hospital’s wellness or community outreach department for recommendations.

Mall security  When you visit a mall, check in with the security office to understand the safest and most walker-friendly routes within the mall.

Mall walking is a fantastic way to stay fit, especially when outdoor conditions aren’t favorable. With its many benefits, including safety, accessibility, and community-building, it’s no wonder more people are discovering the joys of mall walking. Next time the weather isn’t cooperating, head to your local mall and get those steps in!

If you’re looking for more fun and inexpensive ways to keep both your  body and your mind active, please check out, “How To Find Fun And Cheap Things To Do In Retirement.” 

FAQ

1. Is mall walking really a good exercise?

Yes, mall walking is an excellent form of exercise. It offers numerous health benefits, including improved cardiovascular health, stronger bones, and a lower risk of chronic diseases like high blood pressure, heart disease, and type 2 diabetes.

Walking indoors in a mall also provides a safe, climate-controlled environment, which is especially beneficial during extreme weather conditions.

Additionally, the flat, even surfaces of malls reduce the risk of falls and injuries, making it a suitable exercise for people of all ages and fitness levels​.

2. What should I wear for mall walking?

You should wear comfortable, supportive walking shoes that cushion your feet and provide good arch support.

It’s also a good idea to wear lightweight, breathable clothing to keep you comfortable as you walk. If you plan to walk for an extended period, consider bringing a water bottle to stay hydrated and using a fitness tracker or app to monitor your steps and progress​.

3. How do I start a mall walking regimen?

Starting a mall walking regimen is relatively simple:

• Gather information  Contact mall management or visit their website to learn general mall hours, whether they have specific hours for walkers, and whether they have a walking program or club.
• Invite others  Consider inviting friends or family members to join you for added motivation and social support.
• Set goals  Determine your walking goals, such as the number of steps or duration, and gradually increase your activity level.
• Track progress  Use a pedometer or fitness app to monitor your steps and stay motivated.

Many malls offer community programs and may partner with local hospitals to provide additional support and resources for walkers​.

4. What if an indoor mall is not available to me?

If an indoor mall is not available, there are several alternative locations where you can still enjoy the benefits of walking in a safe and comfortable environment:

Botanical gardens  Many botanical gardens offer well-maintained paths that are perfect for walking. These gardens provide a beautiful and serene environment that can make your walk more enjoyable and less monotonous.

Indoor sports facilities  Local gyms or sports complexes often have indoor tracks or walking paths. These facilities are designed to accommodate walkers and provide a climate-controlled environment.

Community centers  Some community centers offer indoor walking programs or have large halls where you can walk safely. These centers sometimes partner with health organizations to provide additional support and resources for walkers.

Museums and large public buildings  Museums, convention centers, and other large public buildings can be excellent places for indoor walking. These spaces often have wide corridors and are temperature-controlled.

These alternative walking venues offer many of the same benefits as the mall, including safety, accessibility, and a climate-controlled environment. For more information on finding accessible walking environments, check with your local community centers or search online for walking programs in your area.

5. When did mall walking become popular?

Mall walking became popular in the 1980s and 1990s as a safe and convenient way for people, especially seniors, to stay active. During this time, shopping malls were booming, and their large, climate-controlled environments provided an ideal space for walking. 

The rise of mall walking programs was further supported by community organizations and health agencies that recognized the benefits of this accessible form of exercise. These programs often included organized walking groups and health-related events, making mall walking a popular choice for maintaining physical activity and social connections.