The benefits of walking have been well established. It is an easy, healthy way to get exercise for all fitness levels. But what are the pros and cons of walking outside versus walking on a treadmill? Is one option better for you than the other? According to experts, it depends:
Benefits of walking outside
Walking or running outside tends to be more challenging than inside, which may be a pro or con depending on your goals and your fitness level.
When you're walking outside, "there's more variation in your speed and your pace," Dr. Jeanne Doperak, a primary care sports medicine physician at the University of Pittsburgh Medical Center, told TODAY.com previously.
You'll also be more likely to encounter different inclines and types of terrain, Stephanie Mansour, certified personal trainer, adds, like uneven pavement or a rocky, dirt road. "Physically, the different surfaces challenge your balance more than they would if you were on a treadmill or walking in place inside," Mansour explains.
That means your workout will engage your leg muscles in a more "randomized" way, Mansour says. "When you walk uphill, you're using more of your glutes and hamstrings as opposed to walking downhill, when you're using more of your quads," she explains.
While you can replicate some of that by adjusting the incline on a treadmill, it's not the same as being challenged by what nature throws at you…
Benefits of walking on a treadmill
Walking or running outside gives you natural variation in pace, incline and terrain, but using a treadmill takes that variability and unpredictability out of the equation. For some folks, that's a major benefit of an indoor workout.
"If you're someone who struggles with balance or is prone to spraining your ankle," Mansour recommends starting with indoor walking workouts, ideally on a carpeted surface. That will be lower-impact than walking on pavement outside or on a treadmill, she says. And if you prefer to walk on a treadmill, take advantage of the handrails, Mansour says, which will help keep you steady while you walk.
The other advantage, of course, is that your treadmill is still available rain or shine, which means getting your walk or run in during the day is convenient no matter what the weather is like.
Walking pads, which are small enough to fit under a standing desk, are a popular option to get steps in during the day. However, note that many walking pads don’t come with handrails. “If you’re someone that has any problems with balance or any problems multitasking, don’t even look into a walking pad,” Mansour says.
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You have to weigh the options and determine which works best for your personal situation. The bottom line is, walking can help you reach your health goals. As with any exercise routine, be sure to consult with a health care professional before beginning a new routine. Happy walking!