Walking on a treadmill allows you a smooth, even method of improving your cardiovascular fitness and losing weight, if desired. Remember to start slowly and work your way up to higher speeds. As with any exercise, the risk for injury is possible if you do not adequately warm up, cool down and practice proper form.
Proper Walking Wear
Wearing the right clothing ensures you can wick away sweat and prevent injury. Always wear athletic shoes that fit properly, advises Treadmill Online. Dress in comfortable clothing designed to wick away sweat--natural fibers such as cotton mixed with a polyester blend may help to move with your body. Don't wear clothing that is too loose, as it can get caught in the treadmill. If the treadmill has a safety clip, affix it to your clothing--if you trip, the treadmill belt will stop.
Warm Up and Cool Down
Don't neglect warming up before treadmill walking, as it helps prevent strain and injury. To warm up, walk at a slow pace on the treadmill for three to five minutes, advises "Arthritis Today." Slowly increase your treadmill speed as your muscles become warmer. After your workout, cool down by slowly decreasing the treadmill speed.
Practice Proper Posture
One of the key mistakes when walking on a treadmill is holding onto the treadmill bars or side railings while walking, notes "Arthritis Today." These bars are meant to help you steady yourself, not hold on for the entire walk.
Once you let go of the bars, find your proper posture. This should feel natural--imagine your body as a straight line from the ears to the shoulders, knees, hips and ankles. Keep your buttocks tucked in as you walk and hold your abdominal muscles tightened. A common error after you have been walking too long is to create an arch in the lower back, according to Jo Ann Taylor on The Walking Connection. Your head should look forward, but the chin should not jut out. Look an estimated 12 to 20 feet in front of you. If you are having trouble with your foot placement, look with your eyes, not with your head.
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