One of the great things about today's exercise world is the wide range of options available. If you do not like resistance training with machines, you are free to switch over to free weights. If the elliptical does not exactly appeal to you, the treadmill is a solid alternative. This multitude of choices makes exercising both fun and easy. One particular exercise that many gym goers perform and see performed is stationary walking.
Defined
Stationary walking is exactly as it sounds. Stationary is considered to be in-place, meaning you are not actually traveling anywhere. Walking refers to simple and slow alternating foot movements. The most basic example of stationary walking is the treadmill.
Benefits
Walking, similar to other exercise, comes equipped with a truckload of important health benefits. Stationary walking has the ability to benefit both physical and mental aspects. The AARP lists numerous benefits of walking including weight control, blood pressure control, decreased risk of cardiovascular disease and many others.
Part of a Fitness Plan
Treat stationary walking as a form of cardio exercise. As with many other cardiovascular exercises, walking may be implemented either on off days, workout days or both. To start, use the treadmill form of stationary walking two or three times per week, preferably on your off days to encourage recovery. While you may eventually work up to five sessions per week, it is important to start off slowly to prevent overtraining and potential injury.
Effects
Many believe that stationary walking, and walking in general, is a complete waste of exercising time. This is untrue. Various studies have been conducted over the years to assess the true effectiveness of walking. According to a 2009 study published in the "American Journal of Clinical Nutrition," walking is indeed beneficial. Researchers concluded "that walking has an independent protective effect on weight gain." This conclusion supports walking as a valid form of exercise (see link in References).
Considerations
Although stationary walking is a great exercise option, there is one major downside. Unfortunately, walking on the treadmill is not the most exciting event in the world. In fact, many consider it to be rather dull. Despite this, you must stick with it to make solid progress. Consider bringing a music player with you to get your mind off the exercise. Many gyms are also installing big screen televisions in the treadmill sections. If you get bored, try watching a little TV.
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