Did you know that walking on a treadmill has many benefits for all abilities and ages? It is one of the best exercises you can do for your body. It can be done at the gym or even at home. It takes as little as 30 minutes a day to get the benefits.
Are you looking to exercise more but can’t find the time? Then you might need a little nudge from science. Research from Florida State University has found that exercise is one of those activities that pay off in the long run. The researchers analysed the data from a survey of more than 15,000 people across all 50 states about how often they work out.
The study, published in the Journal of Sport and Health Science, discovered that people who exercised every day on a treadmill had more energy and better mental health than those who exercised just once a week. Here are 19 other reasons why you might want to walk on a treadmill every day.
Table of Contents
1. Reduces Heart Attacks
Reduce your risk of a heart attack by 30-40%. The density of oxygen in the bloodstream is increased, which enhances the performance of all organs of your body. The heart muscle can contract with greater force and more efficiently pump blood through the body. Exercise also helps lower high cholesterol levels that contribute to atherosclerosis (hardening of the arteries), heart attack, stroke, and peripheral vascular disease.
A study of 2,500 men published in the American Heart Journal found that those who walked briskly for 30 minutes a day, at least five days a week, had a significantly lower risk of heart attack or dying from one than men who didn’t walk regularly.
2. Encourages Weight Loss
Manage your weight better if you make walking on the treadmill a daily habit. The more you exercise, the easier it is to do. You will learn good nutrition skills and be able to maintain your weight loss goal. You will learn to avoid triggers that cause you to eat for emotional reasons.
A 30-minute brisk walk at around 3.5mph will burn around 200 calories. You could lose around half a pound of body fat each week from this simple 30-minute walk. You can increase the number of calories you burn by 25% by using a 5% incline which is really easy to do on a treadmill.
Similarly, you can do mini HIIT (high-intensity interval training) workouts by inclining your treadmill for 2 minutes and then walking at 0% for 3 minutes. Repeat for 30 minutes and burn additional calories.
3. Lower Bad Cholesterol
Have a lower blood cholesterol level which reduces the risk of heart disease. The more you exercise, the lower your blood cholesterol levels will be. Also, regular aerobic exercise helps to raise HDL (good) cholesterol and improve triglyceride levels.
Walking reduces cholesterol by helping the liver clear LDL cholesterol from the blood. One study showed that people who walked for 30 minutes, five times a week, had 11% lower LDL cholesterol and 12% higher HDL cholesterol after eight weeks.
Adding a supplement like CholestOff can also help to lower cholesterol. It contains plant stanols which have been shown to reduce LDL cholesterol by as much as 18% in just three weeks. Omega 3 supplements are also effective at lowering cholesterol.
4. Boosts Mental Well-being
When you walk on a treadmill, your body releases endorphins which are hormones that give you a natural high. This can lead to improved mental well-being and a reduction in stress levels and anxiety. The University of Texas found that people who exercised for 30 minutes, three times a week, had less depression and anxiety than those who didn’t exercise.
Walking on the treadmill gives you time to think and de-stress. It can be a form of meditation and help to clear your mind. When you increase your heart rate your body is flushed with newly oxygenated blood which boosts your energy levels. This energy boost last for several hours after you have finished your walk.
5. Improves Sleep Quality
Get a better night’s sleep if you walk on the treadmill every day. Walking helps to tire your body out so you can sleep better at night. It helps release the natural sleep hormones such as melatonin and prolactin.
It also helps to regulate your sleeping patterns so you can fall asleep more easily and sleep for longer. It’s a great way to remove built-up tension and anxiety which is a major problem for sleeping.
I recommend that you walk on the treadmill no later than 3 hours before you go to sleep because it can impact your sleep quality. The best time to walk on the treadmill is in the morning or afternoon. You don’t want to stimulate your body and mind before bedtime by doing exercise.
6. Reduce Type 2 Diabetes
Lower the risk of type 2 diabetes and some cancers by increasing insulin sensitivity which means the body uses glucose more efficiently. Exercise also helps to lower blood pressure and glucose levels, so you are less likely to develop type 2 diabetes.
The reason why people develop type 2 diabetes is that they are insulin resistant due to a lack of exercise and overeating of high fat and carbohydrate foods. Due to a lack of exercise, your body stores the extra glucose making your body more sensitive to insulin.
If you walk on the treadmill every day you are using that stored glucose and making your body less insulin sensitive. In one study, it was found that people who walked for 20 minutes daily, had a 30% lower risk of developing type 2 diabetes. Increase the walk to 40 minutes and it reduces by over 50%.
7. Improves Your Body Image
Everyone wants to look and feel more attractive. Treadmill walking will help you look more toned, defined, and leaner building your self-confidence and attractiveness. It will give you a healthy glow and a self-esteem boost. Negative body image can cause people to withdraw from society, leading to depression.
Walking doesn’t just boost your mental health and reduce your waistline but it makes you feel better about your body because you are toning and defining your physique. The reason why people exercise and lose weight is to improve their body image for themselves and others.
8. Tones Glutes, Legs, and Thighs
Firm up your butt, legs, and thighs. Walking on the treadmill is a great way to tone these areas as it’s a low-impact cardio workout. You will see results within weeks as your muscles start to become more defined and toned. If you want to tone your glutes then I recommend that you do some interval training or hill walking on the treadmill.
Your legs are the primary muscles working when you are walking and these muscles develop quickly when walking. A treadmill is the best way to develop the glutes and leg muscles because you can easily add incline. When your treadmill is inclined your glutes and hamstrings are activated building and defining those muscles.
To maximise your muscle strength and development consider walking on a treadmill with a weighted vest 2 times a week. The extra weight will really get your leg muscles firing and you will burn extra calories at the same time.
9. Improves Digestion and Nutrition Absorption
Treadmill walking can help with constipation and other digestive problems. When you walk, it helps to massage your internal organs, so food can move more easily through your system. Walking also helps to stimulate the muscles in your intestines which aids in digestion.
If you have a sedentary lifestyle then you are more likely to suffer from constipation. A lack of exercise slows down the movement of food through your digestive system, so it’s essential that you get some form of exercise every day. Walking is an easy way to get your body moving and improve your digestion.
10. Boosts Your Immune System
Walking can help to prevent colds and other illnesses by boosting your immune system. Walking on the treadmill will increase your heart rate and breathing which helps to circulate white blood cells around your body. These white blood cells are responsible for fighting infection.
A study found that people who walk for 30 minutes a day are half as likely to catch a cold than those who don’t exercise. So, if you want to stay healthy then make sure you are getting your daily dose of walking.
11. Improves Joint Health
Walking is a low-impact form of exercise which is easy on the joints. If you have joint problems such as arthritis then walking on the treadmill can help to reduce pain and stiffness. Walking on the treadmill will also improve your range of motion and increase joint flexibility.
If you have bad knees then you should consider walking on an incline as this will take the pressure off your joints. You can also try using a soft surface such as a rubber mat to cushion your knees.
12. Strengthening Bones & Muscle
Have stronger bones, muscles, and joints and a lower risk of developing osteoporosis. Exercise increases the level of calcium in your bones and can improve your bone density. The more often you exercise, the stronger your muscles become and the less likely you are to injure them.
As we get older we start to lose muscle mass and our bones become weaker. This can lead to a number of health problems such as osteoporosis. Walking on the treadmill is a great way to prevent these problems by strengthening your bones and muscles, especially for those over the age of 50.
13. Great For Time Out
Our lives are more hectic and stressful than ever before. If you’re finding it hard to cope with the demands of daily life then you may need to take some time out for yourself. Walking on the treadmill is a great way to clear your head and relax but most importantly it’s time for yourself, especially if you have a family and children.
Walking can give you time to listen to podcasts, Audiobooks and watch movies or TV shows without feeling guilty. As you walk you burn calories you can also use the time to think about any problems you have or things you need to do. High cortisol level is a reason for increased stress and anxiety. Having 30 minutes to yourself and walking will dramatically reduce your cortisol levels.
14. Can Be Done at Home
You don’t need to join a gym or go for a walk in the park to get the benefits of walking, you can do it in the comfort of your own home. All you need is a treadmill and some comfortable clothes. Walking on the treadmill is a great way to get your daily dose of exercise without having to leave the house.
Home exercise machines have been on the increase because it’s the perfect way to maintain your level of fitness without committing to hours in the gym. Furthermore, if you struggle with self-confidence or don’t like the gym environment walking on a treadmill at home is the best option for you.
Home workout companies like Peloton are the market leaders and provide amazing walking and running workouts that motivate, encourage and inspire people to lose weight, gain fitness and improve their mental well-being with a group of like-minded people from their own homes.
15. Cheaper Than A Gym Membership
The average price for a gym membership is $40 per month which is $480 each year. Most people have a gym membership for 5 years and only use it 10% of the time. That’s $2,400 over the 5 years. The average treadmill cost between $500 to $1,500 which means it will pay for itself in 2 to 3 years.
The only cost involved is the price of the treadmill itself and this will vary depending on the make, model, and features. You can get all the benefits of walking on the treadmill without having to pay for a gym membership. If you have a treadmill at home then you can use it whenever you want without having to worry about the cost.
16. Walk While You Work
If you have a sedentary job then you may be looking for ways to increase your activity levels during the day. Walking on the treadmill is a great way to do this as you can walk while you work. There are a number of treadmills that have been designed specifically for this purpose and have desks that are built within them.
You could also buy a walking pad that can be used with a standing desk. You can be walking slowly for hours as you work and burn calories and use your stored energy and fat. You could burn up to 1000 calories a day if you walk for 4 hours at a steady walking speed and not even realise you’re doing it.
17. Not Weather Dependent
You can walk indoors no matter what the weather is like outside. If it’s raining, snowing or even too hot to walk then you can still get your walking done on the treadmill. This is a great benefit as you don’t have to worry about the weather affecting your ability to walk and get fit.
There are some people who live in areas where the weather is so bad that they can’t go outside to walk. This means they have to rely on the treadmill to get their walking done. If you live in an area where the weather is a bit unpredictable then it’s a good idea to have a treadmill at home so you can always get your walking done.
18. Track Your Progress (Including Calories and Distance)
When you walk on the treadmill you can track your progress and see how far you’ve walked, how long it took you, and how many calories you’ve burned. This is a great benefit as it means you can set goals and see yourself achieving them. It’s also motivating to see your progress and it will encourage you to keep walking.
There are a number of apps that you can use to track your progress and some treadmills even have built-in displays that show your progress. You can also buy pedometers that track your steps and distance. This is a great way to make sure you’re getting enough exercise and walking enough each day.
Furthermore, most treadmills have a pretty accurate calorie counter and distance calculator built in. You have to input your exact details like age, weight, height, and gender but the treadmill will be 95% accurate so you know that the distance you have covered or the calories you have burnt are nearly exact. No more guesswork!
19. You Can Control The Speed
When you’re walking on the treadmill you can control the speed. This means you can start slowly and increase the speed as you get fitter. You can also slow down if you need to or if you’re getting tired. This is a great benefit as it means you can walk at your own pace and not have to worry about keeping up with anyone else.
Additionally, if you want to burn a specific amount of calories during a set time you can calculate the speed you need to walk throughout your workout. You can set the speed and it won’t change until you lower or increase the speed. It’s great for maintaining a set speed to hit s specific distance or calorie consumption rate.
Benefits of Walking on the Treadmill Summary
Hopefully, I’ve given you 19 reasons why you can benefit from walking on a treadmill. Regardless of your goals walking can help your entire body. You can lose weight, burn fat and improve your sleep within days. The best thing is home treadmills are reasonably priced and you can now have them in your home. They take up little room and give you the best health and well-being benefits of another cardio machine.
