Benefits of Treadmill Walking

Treadmill Walking has many advantages when compared to Outdoor Walking. You can avoid stairs, hills, snow, dogs and neighbors you don’t want to talk to. You can also start slowly if you need to, and increase your speed and distance when you are ready. But how do you get started with Treadmill Walking?

Beginning Treadmill Walking

If you are returning to exercise from illness or injury, consider these steps:

• Stand with one foot on each side of the treadmill
• Hang on to the Handrail, not the Console
• Be aware of the STOP button
• Start the treadmill – ON
• Adjust the speed, nice and slow to start
• Watch the belt moving, if it still feels too fast, slow it down
• Know where the STOP button is
• Step onto the moving belt
• Increase the speed smoothly when you are ready
• You have made a beginning!

How long should I Walk on the Treadmill?

If you are working with a trainer they will guide you.

If you are flying solo, less rather than more is a good way to start. If you do too much, too long, too fast, you will be in a world of pain and unlikely to return for a second session! Start with a slow one minute if you need to. It’s one minute more than you did yesterday.

The Confidence phase of Treadmill Walking

Developing good technique will build confidence in your body and yourself. Sometimes this takes practice and perseverance. It is not uncommon for you to discover new muscles (painful bits). Go gently. You don’t need to get everything right straight away…just keep improving as you go.

• Improving your Posture -The goal is to be upright, head up, eyes forward.
• Shoulder Awareness – The goal is to keep your shoulders down and rolled back
• Letting go of the Handrails – Scary for some people. Feel free to hover until you are ready
• Reduce Plodding Feet – The goal is to land on your heel, roll forward and push off from ball of foot
• Move your Arms – The goal is to bend your arms at the elbows and relax your shoulders.
• Tell yourself how good you are – often

The next phase for our Treadmill  Hero

Have you got your shoes right?

Treadmill Features

If so, now is the time to get to know what your treadmill can do for you. Different models have different features. Here are the basics.

• Incline – this will make you feel like you are walking up hill
• Speed – you can change the speed during a session. You may wish to start at a warm up speed, then increase for a while, then reduce again for a Finishing cool down.
• Heart rate or Pulse Monitor – These numbers help you connect how you are feeling and how hard your heart is working.
• Programmed Sessions – this feature is very clever. Rather than adjusting as you go you can pre-program your session. The speed, the incline, the timing  – will make you feel as if you are going up a new hill, rushing to catch a bus or back to a gentle stroll. It is up to you.

Your Walking on a Treadmill Future

Keep at it, aiming a little longer and a little faster with each session does produce results. If your posture, walking style worsens, arm swing goes a bit crazy, you feel a bit out of control or pain is increasing – slow down to a speed where you can walk with confidence.

Enjoyment and wellness is closer with every step.