Treadmill exercises are designed to improve cardiovascular health as well as help reduce your overall body weight. If you're 60 or over and considering treadmill exercises, examine your treadmill to make sure it safe for a person of your age and physical state. According to HeartMart, seniors should make sure their treadmill is equipped with a long running deck as well as safety handles on the sides.
Basic Walking Exercise
You can walk three to four times a week without negatively impacting your joints. Start by stepping up onto the treadmill and selecting a resistance of one. From here, set the speed of the treadmill between 3 and 4 mph. Walk consistently at this pace for the next 30 to 60 minutes, keeping a consistent stride and pace throughout. As you improve, increase the speed of your walk.
Incline Intervals
This treadmill exercise will strengthen your quadriceps as well as improve your overall endurance. Start by stepping onto the treadmill and walking at a low resistance at zero incline for five minutes. The increase the incline to four or five and continue walking for an additional five minutes. After five minutes, return the incline back to zero. Repeat this pattern two times before ending your workout.
Speed Intervals
This treadmill exercise will help you boost your heart rate, allowing for greater blood flow and improved cardiovascular health. After warming up, start your exercise by walking or running at full speed for a total of one minute. Slow the treadmill down for two minutes, maintaining a slow jog or walk. After two minutes, increase the treadmill back to full speed for another minute. Repeat the cycle for five to eight times before stopping.
10-Minute Exercise
This 10-minute exercise can be performed daily to keep you in shape and fit. Start by warming up with stretches and other basic warm-up exercises to avoid injury during your exercise. From here, set the incline on the treadmill to 10 or 20 percent and the speed to a level that will keep you at a brisk walk. Walk consistently for a total of 10 minutes before completing your workout.
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