Treadmills can be a good exercise tool. They can be used when walking or running outside is not possible due to weather or unsafe walking conditions. Treadmills can be beneficial when you are recovering from an injury or movement disorder and you need to walk on an even surface. How long you walk on a treadmill is determined by the reason you are using the treadmill and your personal fitness level and goals.
Meeting the Guidelines for Good Heart Health
If you are using a treadmill to help improve your heart health and reduce your risk of cardiovascular disease, you want to use the treadmill for at least thirty minutes. The American College of Sports and the American Heart Association recommend that healthy adults under age 65 do moderately aerobic exercise for 30 minutes a day at least five days a week or vigorous aerobic exercise 20 minutes a day at least three days a week. Older adults should do 30 minutes of moderate exercise on most days.
Using a Treadmill for Weight Loss
According to the Centers for Disease Control, aerobic exercise such as walking on a treadmill can help you to shed unwanted pounds. You should aim for 30 to 45 minutes of brisk walking on most days of the week. The Surgeon General's office identifies brisk walking as completing a mile in 20 minutes. Most treadmills will display your distance walked and the time elapsed, so you can judge your pace.
Reducing Stiffness
You can also use your treadmill to help manage stiffness due to arthritis or surgery. In this case do shorter periods of 10 to 15 minutes at a comfortable pace two to three times a day. This can help you to keep from getting stiff and keep your walking smooth. Try using your treadmill first thing in the morning, during the middle of the day and then once in the early evening.
Improving Gait
If you are living with a neurological condition such as Parkinson's disease, multiple sclerosis or recovering from a stroke, using a treadmill will encourage you to walk with a steady rhythm and allow you to hold on. This can help reduce muscle tightness and spasticity and improve your walking. With these conditions, it is important to not over fatigue the body. Walk for a period of time at a comfortable pace until you start to feel fatigued and then take a break. Do this as many days per week as you can.
Considerations
It is best to try a variety of treadmills before buying one. Make sure the treadmill has some cushioning to it. If the surface of the treadmill is too hard you may end up with knee, hip and back injuries. Treadmills come with many different features to chose from. Make sure the treadmill has handle bars that are at a comfortable height for you and that the console is easy for you to understand. Most fitness retailers have models on the floor that you can try before you buy.
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