The Benefits of Walking and Treadmills
Walking and running are probably the most natural forms of exercise. For thousands of years, our ancestors kept in shape largely by walking a lot. They had no cars, and this was the most efficient means of travel.
The benefits of walking are unbelievable. If it were possible to pack all these benefits into a pill, it would probably be the highest selling pill of all time. Unfortunately, no such pill exists, but you can still get all of these benefits for free, simply by walking on your treadmill.
Here are just some of the benefits of walking:
- Helps manage your weight by burning calories.
- Controls your blood pressure. Regular walkers nearly always have lower blood pressure than non-walkers.
- Lowers your risk of heart attack.
- Raises your good cholesterol (HDL), while at the same time reduces the bad cholesterol (HDL).
- Lowers your risk of stroke.
- Reduces the risk of breast cancer and type 2 diabetes.
- Decreases the risk of gallstone surgery by preventing the formation of gallstones.
- Protects against hip fracture – walking is a load bearing exercise that strengthens your bones and prevents the onset of osteoporosis.
- Prevents a host of other diseases and ailments such as colon cancer, constipation, depression, and impotence.
- It can lengthen your lifespan.
- Helps relieve stress and lowers your overall stress levels.
- Brings relief to arthritis and back pain.
- Strengthens nearly all muscles, joints, and bones.
- Eradicates insomnia by improving sleep.
- Elevates your overall sense of well-being and mood.
- Helps you stay strong and fit.
Should I Walk On a Treadmill or Outdoors?
This is a common question many people ask once they have decided to begin walking as part of their overall diet and exercise plan. The answer is that there are pros and cons to both. Walking outdoors generally requires you to use more muscles. You must walk up and down hills, step over curbs. avoid puddles, and stop and start frequently when attempting to cross the street. There is wind resistance, and small rocks and pebbles to deal with which force you to develop your stabilizer muscles. Walking outdoors can also allow you to enjoy nature, which has numerous mental health benefits.
Unfortunately, this option isn’t always available to us. Sometimes it is raining or snowing outside, and taking a walk or jog is impossible. Sometimes it is far too hot or cold outside to exercise comfortably. It is also much safer to walk indoors. There is no traffic, no muggers, and no trail hazards on which to injure yourself. Sometimes our hectic schedules won’t allow us to carve out enough time to leave the house for a long walk. In these cases, walking on a treadmill is far superior to no walk at all. Walking on a treadmill also allows you to multi-task in a way that would be impossible on an outdoor walk. For example, you could watch your favorite TV show or movie, or you could even read a book while walking. This helps stave off a common excuse that many people make to avoid walking: it’s too boring.
What Kind of Treadmill Should I Buy?
According to Sporting Goods Business, a premier sporting goods magazine, about a third of all home exercise equipment purchased are treadmills, making it the most popular type of home exercise equipment.
There is really only one basic type of treadmill. It is a moving belt on which you can walk or run. There are however, a few option that you have in choosing which moving belt you want.
1. Manual or Electric?
Manual:
Most people might not know that manual treadmills even exist. If you go to a gym, they are very unlikely to have any of these. A manual treadmill is a treadmill that you power with your own feet. The belt will not move unless you push it yourself.
Many people like manual treadmills because is gives them a better workout. It takes a lot more energy to get the belt moving yourself. With every step, you are forced to push off with your back leg more than a regular walk. The reason some people don’t like these is for the same reason. Because it is harder to walk, it doesn’t feel as natural as normal walking.
These are by far the least expensive treadmills. If you are looking for an indoor workout that is easy on your wallet, then you might consider a manual treadmill.
Electric:
These are by far the most popular, and they are the most convenient as well. All you have to do is plug in the treadmill, and an electric motor will rotate the belt for you. All you have to do is walk. There is nearly always an option to adjust the speed, so you can set it to a pace that you feel comfortable with and just walk normally.
Fold-up or Stand Alone:
Another option you might consider is whether you would like a free standing treadmill or one that folds up. Folding treadmills are great for people who live in apartments or otherwise do not have a dedicated space for their treadmill.
Although fold-up models can save space, a drawback is that they generally don’t feel as sturdy as a fixed treadmill.
Price:
You can generally divide treadmills into three price categories: budget models, value models, and premium models.
Budget:
These are the cheapest, and you can usually find a decent treadmill for less than $500. These are limited by the top speed and the degree of incline that you can achieve. These models are great if you just want to do some simple walking, but are generally not sturdy enough or fast enough to handle running.
An extremely popular model is the Merit Fitness 725T Treadmill, which can be bought for less than $500.
Manual treadmills are even cheaper. You can usually find a good manual treadmill for less than $200, like the Stamina InMotion II Manual Treadmill.
Value Models:
These are treadmills that are in the $1000 – $2000 range. These models are usually noticeably studier than their cheaper counterparts, and can generally handle some light running. These also usually allow a lot more customization via a digital interface. Often you can track your heart rate.
The Bowflex Series 7 Treadmill is an extremely popular and highly rated value treadmill.
Premium Models:
These are the highest priced treadmills, ranging in price from $2000 all the way up to $10,000. These are the types of treadmills that you can find in a commercial gym. They are extremely sturdy and built to last.
In a gym, often these treadmills are in continuous use for 12 hours straight, as one person after the other walks and runs on them. You can imagine how sturdy a treadmill would have to be to take that kind of a constant beating. Many people can’t afford these, but if you can, consider paying a few more bucks to purchase one. You won’t regret it.
An excellent premium treadmill is the StarTrac PTR Full Commercial Treadmill.
What to Try Once You Have Your Treadmill:
Most people don’t realize that they can get much more out of their treadmill than just walking straight forward. Here are a few workouts to try:
Backwards
Walk backwards at a manageable pace to work a different set of leg muscles and to give your shins a break. This can improve your balance and coordination.
Vary the Incline
This is a good technique to simulate a hilly hiking trail. Depending on your model, you can either program this in, or do it manually. This works a wider variety of muscle groups.
Technique Check
Keep the speed low, but constantly check yourself in the mirror to ensure that you are walking with the correct technique. This means that you want straight posture, good foot action, and naturally swinging arms.
Quick Steps
Crank the speed up and count your steps. Try to maintain about 140 steps per minute. This can give your mind something to do and can be an intense workout for your legs.
Meditative Walk
Walk like a monk. Try to clear your mind by focusing on nothing but your breath while walking. We have all heard about the numerous benefits of meditation, and this is a great way to improve your mind and your body at the same time.
Hopefully I’ve convinced you of the benefits of a good treadmill workout. Walking is probably the best and most natural exercise for a human being. It is what we were designed to do. The invention of treadmills has brought the benefits of walking into our homes which can provide advantages like multitasking and heart rate tracking. So get moving!