Walking on a treadmill will give you the same benefits you’ll experience from walking outside – with one or two specific differences. Walking at a brisk pace is one of those exercises that seems to have it all.
For instance, you can find walking groups in almost every city around the world. Walking is a low impact sport and easy on the joints, so even people with arthritis can walk at a brisk pace without endangering their health.
Walking has very specific cardiovascular benefits, improves your overall health, lifts your mood and helps you to lose weight.
Before starting any exercise program it’s important to discuss your plans with your doctor to be sure they don’t interfere with your current medical conditions or medicines you are taking.
While walking and moving are good for arthritis, your particular diagnosis of arthritis (and there are over 100 different types of arthritis!) may not fall into that category. Check with your doctor first.
Walking on a treadmill, and not outside, has additional benefits. On a treadmill you can:
- walk indoors when the weather is poor
- watch your favorite television show or a video/movie and be productive during your walking time
- change the percentage of incline you are walking with the touch of a button instead of searching for a route with hills
- set the machine to the pace you want to maintain so you don’t get distracted and slow down
There are several mistakes you can make walking on a treadmill that can increase your risk of injury. The first is to get on the machine while it is moving at the speed you set. Instead, begin standing on the machine and turn it on at a slow rate of speed. Increase the speed while you are on the machine.
Holding on to the handles when you first start is a natural inclination to help steady yourself. However, you’ll get a much better workout if you walk with your arms swinging freely after you are comfortable and found your balance. Walking with your hands on the rails will also change the way your body is moving and increase the risk of injury.
Keep your body alignment the way you would if you were walking outside. One of the problems with walking on the treadmill is that you are tempted to keep your eye on the monitory or looking down. This changes the alignment of your spine and neck and leads to injuries.
Be sure that you are not going too fast or too slow on the treadmill. It may take two or three times on the machine to accurately gauge the rate you should set the machine to walk at a brisk pace. But, if you use your heart rate as a estimation of the intensity of your pace, you’ll do fine!
RESOURCES
RunnersWorld: Running and Walking on the Treadmill
FamilyCircle: Beginner Treadmill Walking Workout
Chron: Treadmill Walking for Effective Fat Loss
AZCentral: What are the Benefits of Treadmill Walking
AZCentral: Can I lose Belly Fat by Walking on Treadmill
Fitness Magazine Run/Walk The 20 Minute Treadmill Hill Workout
