Walking on a treadmill provides many health benefits. The Mayo Clinic suggests that walking can lower your cholesterol and blood pressure and help you manage your weight. This low-impact form of weight-bearing exercise can also help prevent osteoporosis. Treadmills allow you to maintain your leisure walking routine year-round.
Step 1
Wear comfortable walking shoes on the treadmill.
Step 2
Warm up for about five minutes by walking slowly in place or on the treadmill. If you warm up on the treadmill, set the speed to about 3 mph or less. Stretch after your warm-up and before you begin your walking workout. Focus on your calves, quadriceps and hamstring muscles.
Step 3
Set a distance or time goal for your leisure walk before you begin. Goal setting can help keep you motivated throughout your walk.
Step 4
Step onto the treadmill and adjust the speed to start the treadmill’s conveyor belt. Begin with a slow speed and build to a slightly faster speed. You might begin, for example, with 3 mph or 3.5 mph and increase the speed during your workout. You may also complete several workouts at a speed of 3.5 and then increase the speed in subsequent workouts as you begin to feel stronger. Hold the handlebars on the sides or in front of you for support.
Step 5
Adjust the treadmill’s incline to simulate hills. You can walk on a slight incline or a steep incline. Begin walking without any incline until you feel comfortable with your speed, and then gradually increase the incline. During your first few walks, keep the incline to about 1 or 2 and then increase the incline for subsequent walks.
Step 6
Multitask while on the treadmill to make the time go by faster. You can listen to music or books on tape, watch your favorite movie or tv show, or read a book while walking.
Step 7
Consult the electronic console in front of you to see how far you have walked.
Step 8
Cool down for about five minutes after your workout to gradually lower your heart rate.
Tips and Warnings
- The Mayo Clinic estimates that one hour of walking at 2 mph can burn about 183 calories for a 160lb. person; 228 calories for a 200lb. person; and 273 calories for a 240lb. person. One hour of walking at 3.5 mph can burn about 277 calories for a 160lb. person; 346 calories for a 200lb. person; and 414 calories for a 240lb. person.
- Consult your doctor before beginning any exercise program.
Things You'll Need
- Walking shoes
- Treadmill
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