We all know how beneficial a daily walk can be for us. Whether you’re looking to build muscle, improve your mental health or boost longevity, a brisk walk around the block on a daily basis can do your body and mind the world of good.

But when it’s cold and wet outside, heading outside for a 30-minute plod around your local park can feel like the last thing you want to do. So, can swapping your daily stroll for a walk on the treadmill offer similar benefits?  

Rowan Clift, a personal trainer and training specialist at Freeletics, says it depends on what you’re looking to get out of your walk. In some cases, a walk on the treadmill can be more beneficial than a walk in the park – but at other times, it can detract from the benefits. Below, Clift explains why, and shares his top tips for maximising treadmill walks. 

1. Incline options

If you want to get better at walking up hills – for an upcoming hike, for example – walking on a treadmill offers you the chance to practise if you live in an area that’s flat.

“Many treadmills allow you to adjust the incline which can simulate walking uphill and increase the intensity of your workout, helping to engage more muscles,” Clift says.

2. Control over the environment

One of the most obvious and significant benefits that comes from walking on a treadmill versus walking outside is that you can control your environment to suit your needs, so you can adapt your pace and duration based on what you need without worrying about potential barriers like weather, pavement surfaces and specific routes.

It also means you don’t need to worry about wearing weather-appropriate kit, so you can focus on the walking itself rather than lugging a big coat or clunky boots around. 

3. Joint protection

Walking is a low-impact sport, but if you struggle with joint issues or are trying to balance out other high-impact sports like running, then opting for a treadmill can be helpful.

“The surface of a treadmill is typically softer than concrete or asphalt, and this can reduce the impact on your joints – particularly your knees and hips,” Clift says.

Walking on a treadmill can be particularly beneficial for people recovering from injuries, especially in the earlier stages of recovery. 

1. Inconvenience

If you haven’t got a treadmill at home, walking on a treadmill can require a bit more forward planning than a stroll around the park. Getting to and from the gym also takes up more time than a brisk walk in your local area, making it harder to fit into a lunch break.

2. Reduced mental health benefits

While regular exercise can have a positive impact on your mental health no matter where it’s done, walking on a treadmill means missing out on the additional benefits that come from spending time outside surrounded by nature.

“Walking outdoors has been shown to provide mental health benefits such as reduced stress and improved mood, partly due to exposure to nature and sunlight,” Clift says.

3. Lack of variation

The soft, flat surface of a treadmill may offer benefits for people struggling with joint issues and recovering from injury, but it’s not indicative of what your body and muscles have to deal with on a day-to-day basis.

“Outdoors the terrain naturally varies with changes in elevation, surface and direction, which challenges your body in different ways,” Clift says. “The treadmill, while adjustable, doesn’t provide quite the same variation, and this can lead to less engagement of stabilising muscles and a slightly less varied workout.” 

1. Adjust the incline

You don’t have to spend your whole walk fighting gravity, but using the incline feature to simulate walking uphill from time to time can offer muscular and cardiovascular benefits.

“Using the incline feature engages more muscle groups, especially the glutes, calves and hamstrings,” Clift says. “Even a slight incline (between 1–2%) can replicate outdoor walking conditions.” This is especially important if you’re training for a hike, as you’ll need to prepare your body to tackle a range of different inclines.

2. Increase the speed

A slow stroll might feel nice and easy, but you’ll need to make sure you’re walking at a brisk pace that gets your heart pumping if you want to reap the health benefits of walking.

“Interval training, where you alternate between walking at a fast pace and a slower pace, can be very effective for boosting fitness levels,” Clift explains.

If your treadmill has a heart rate monitor (or you have a fitness watch that will do the job for you), make sure to adjust the pace until you’re comfortably in the zone two region (60-70% of your maximum heart rate). This form of training can improve the body’s ability to use oxygen during exercise, so you can workout for longer and at higher intensities. 

3. Focus on your posture

Just because there are handles to hold onto and places to lean, that doesn’t mean you should be using them throughout your walk.

“Proper posture is essential when walking on a treadmill,” Clift says. “Ensure you stand tall, engage your core and avoid holding onto the handrails, as this will maximise the benefit to your posture and core muscles.”

4. Have fun with it

Treadmill walking can quickly get monotonous, so make sure to give yourself a range of challenges and entertainment options during your walk. You could watch a Netflix show, listen to a podcast or even follow along with a guided walking workout.

Strut workouts, where you walk along to the beat of a set playlist, can be a fun way to mix up your average walking session. 

Images: Getty