Treadmills offer a practical way to stay active and can be found in most gyms or purchased online for home use. The key advantage of a treadmill is that it eliminates the unpredictable elements of outdoor walking such as rough surfaces and poor weather conditions. A treadmill provides a steady and uniform workout experience that works well for people getting back into exercise. Physical therapist and Balanced Body educator Lindy Royer explains that walking helps improve balance and strength while supporting bone density and overall wellness throughout life. For those wanting to push themselves further a treadmill serves as an excellent starting point. Royer notes that the ability to track and adjust your speed & elevation on a treadmill makes it valuable for establishing fitness targets and tracking improvement over time. The treadmill can also be used for specific walking exercises that develop balance and coordination skills along with general mobility.
5-10% Incline Walking Challenge
– Stand facing forward on the treadmill.
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– Reduce your pace by 25% and walk with a deliberate heel-to-toe rolling motion.
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– Increase your incline by 5-10%.
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The higher the incline the more ankle flexion you will need so make sure you have warmed up your ankles properly. This walking warm-up routine includes dynamic ankle stretches.
Flat Backward Walking Routine
– Stand with your back facing forward and grip the handrails with both hands.
– Walk backward at half your normal walking speed while deliberately rolling from your toes to your heels with each step.
– When your toes lift off the treadmill surface make sure to straighten your knee completely.
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Lateral Side-Step Walks
ways Walking on the Treadmill This exercise helps improve the mobility and strength of your side body and legs while also working on your balance and coordination according to Royer. Start by turning your body to face sideways on the treadmill. If you need extra support you can hold onto the handrail with both hands. Set the treadmill to half your normal walking speed. Step as wide as you can with the leg that leads the movement. After completing one direction make sure to repeat the same exercise facing the other way so both sides of your body get equal work.
Dynamic Grapevine Steps
This move improves coordination & pelvic & hip mobility according to Royer.
– Turn sideways and hold the handrail with both hands if you need extra support.
– Step one leg toward the front of the treadmill and then step your outside leg behind it.
– Alternate crossing the outside leg behind and in front of your body.
– Keep your torso facing sideways throughout the entire movement.
