Treadmill Vs. Walking

Walking is a popular aerobic exercise because it doesn't require practice, and it is variable enough to be suitable for people of all fitness levels. A debate exists in the fitness world about whether it is better to walk on a treadmill or outside. While much of the debate boils down to personal preference, there is some hard data to consider. Of course, it is always possible to switch back and forth between the two.

Muscle Movement

Although the mechanics of walking are the same whether you walk on the ground or on a treadmill, a 1985 study in the "Journal of Applied Physiology" found that participants tended to take quicker, shorter steps on the treadmill than they did on the ground, which indicates an incomplete range of motion. A 2007 study from the same publication duplicated that finding, and also noticed an increase in muscle activity for most of the stride while walking on the ground.

Quantification

A treadmill's digital interface makes it easier to monitor your speed, incline, time, progress and heart rate. Of course, the heart rate monitors that come built into treadmills are notoriously unreliable. A study published in the "British Journal of Sports Medicine" found that 20 percent to 70 percent of treadmill heart rate monitors showed errors of more than 20 beats per minute, and up to half of them showed errors of 50 beats per minute. You can get a more accurate reading by taking your pulse, but wristwatch-style monitors will not only track your heart rate, but can also time intervals and even track calorie burn. The only real advantage of a treadmill is the ability to track and adjust your speed and incline.

Balance

Treadmills have handrails, which can be a help or a hindrance. While they may come in handy for people with poor balance, many people use them unnecessarily. This results in an easier workout and lower calorie burn. If you have balance issues and prefer to walk outside, walking poles can provide the same support without locking you into one place.

Convenience

Outdoor walking is convenient because all you have to do is step outside, but treadmills take the advantage during bad weather. Treadmills lose some convenience if you have to drive to the gym to have access to one, but owning your own makes it just as convenient as walking outdoors. Many people prefer treadmills because they can read or watch television while they work out, but many outdoor walkers listen to headphones or walk outside with a friend.

Safety

Used correctly, treadmills are safe. If you start slow and follow the manufacturer's directions, your chance of injury is low. Walking on the ground is safe, and most people have been doing it all their lives, but circumstances aren't always conducive. For example, unsafe neighborhoods, high-traffic areas, lack of sidewalks and even fading daylight all add an element of risk to an otherwise safe activity.