Treadmills can be an accessible fitness tool to improve your health and fitness, found in most gyms and available to buy online if you prefer working out at home.
The main selling point of the treadmill? It removes the variables and uncertainty of outdoor walking—uneven terrain, bad weather and obstacles.
A treadmill creates a smooth, consistent experience, which is especially helpful when returning to exercise.
“Walking is a great way to improve balance, strength, bone density, health and wellbeing for life,” says physical therapist and Balanced Body educator Lindy Royer.
If you’re looking to add an extra challenge to your routine, a treadmill is a great place to start.
Royer says using the treadmill to measure and control your speed, distance and incline, can make it useful in setting goals, monitoring your progress and adding variety.
You can enhance some of the benefits of walking—like balance, coordination and mobility—by using the treadmill for walking exercises.
Royer recommends these four walking variations for three to five minutes each once you’ve warmed up.
Remember to use your treadmill’s magnetic clip which will automatically stop the treadmill if you lose your balance and fall.
1. Incline walk at 5-10%
- Stand facing forward on the treadmill.
- Reduce your pace by 25% and walk with a deliberate heel-to-toe rolling gait.
- Increase your incline by 5-10%.
- The higher the incline, the more ankle flexion required, so ensure you’ve warmed up your ankles well (this walking warm-up routine includes dynamic ankle stretches).
2. Backward walk at 0% incline
- Stand facing backward and hold the handrails.
- Walk backward at 50% of your typical walking pace with an intentional toe-to-heel rolling gait.
- As your toes come off the treadmill, straighten your knee fully.
3. Side-step walk
“This exercise improves side-body, leg mobility and strength, as well as balance and coordination,” says Royer.
- Turn sideways and hold the handrail with both hands if needed.
- Walk sideways at 50% of your usual speed, stepping as wide as possible with your leading leg.
- Repeat on the other side.
4. Grapevine walk
“This move improves coordination and pelvic and hip mobility,” says Royer.
- Turn sideways and hold the handrail with both hands if needed.
- Step one leg toward the front of the treadmill, then step your outside leg behind.
- Alternate crossing the outside leg behind and in front.
- Keep your torso facing sideways throughout.
