Adults need at least 30 minutes of moderate exercise five days per week, according to the American College of Sports Medicine. A treadmill provides a way to fit in your 30 minutes each day without worrying about the weather or a safe place to exercise. The treadmill gives you control over the intensity, distance and incline of the walk.
Wear Proper Shoes
A pair of quality walking shoes provides your feet with proper support as you walk on the treadmill. Look for a pair of shoes meant specifically for walking. The shoes are designed for the activity and will increase the comfort of your feet as you walk.
Warm Up & Cool Down
A warm-up period gets your muscles ready for a more intense pace. Stretch before you start working out on the treadmill. A slower pace for the first three to five minutes on the treadmill gives your body additional time to warm up. Gradually increase the speed and incline of the treadmill as you move into the main part of your walking workout. As you near the end of your workout, slow your pace once again so that your heart rate slowly decreases. Additional stretching after the cooldown completes the workout.
Stay Entertained
Boredom is a concern for some treadmill walkers since you see the same scenery for the entire workout. A soundtrack full of motivating songs with a steady beat keeps you moving and helps the time pass faster. If the treadmill has a stand or holder, read a book as you exercise. Placing the treadmill in front of a television allows you to watch a show or movie as you walk.
Include Interval Training
Interval training simply means increasing your speed and intensity for short periods of time. The faster bursts of walking helps increase your metabolism, according to "Arthritis Today." Listen to your body during interval training. While you want to go beyond your usual intensity level, avoid overdoing the workout, which can lead to injuries.
Watch Your Form
Form is a consideration when walking on a treadmill. Poor form can lead to injuries or muscle strain. Stand tall and straight without leaning forward or backward. Avoid arching your back or hunching over your shoulders, which is more likely as you get tired. Holding on to the handles of the treadmill can cause poor form.
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