When you start walking for exercise, you may wonder if it’s better to walk outside or if a treadmill walking workout is just as effective.
I recently had the chance to speak to Milica McDowell, doctor of physical therapy, exercise physiologist, and vice president of operations at foot health company Gait Happens, and asked her this question. It’s not that simple, replied McDowell, who advocated a best-of-both-worlds approach but pointed out a unique feature of treadmills that gives them the advantage in certain situations.
Milica McDowell is a Doctor of Physical Therapy, with over 20 years of experience in sports orthopedics. She served for nine years on the academic faculty in health and human performance at Montana State University-Bozeman and is an expert in exercise, fitness, walking, footwear, healthy habit stacking, behavior change, sports medicine, orthopedics, injury prevention. , the mechanics of posture and gait. McDowell is also a personal trainer, gym owner, 13-time Ironman finalist, 50K ultramarathon finalist, and CrossFit Level 1 certified trainer.
“There’s a certain shock absorption on a treadmill that you don’t get outside,” says McDowell. “So if you have arthritis, or if you’ve had recent surgery, or if you’re starting to walk again after a layoff, or maybe you were pregnant, or you’re elderly, or maybe you’re just to exercise take a break, then a treadmill is a good place to start because you can be incredibly progressive and you get some absorption of force.
You also have more control over a treadmill: it won’t go faster than you set it, and the incline won’t increase without your consent.
“I would also say that a treadmill is a little easier on the joints and has an increased safety factor compared to walking outside.”
“I live in a very northern part of the United States,” says McDowell. “I travel a lot for work. I’ve run on many hotel gym treadmills because I’m in an unfamiliar city where I don’t feel safe. I’m not going to race in certain places in the United States. It’s dark after 5pm right now, so I walk indoors a lot more this time of year than in summer.
If you live in an area with inclement weather or the local environment is unsafe with wild animals or dangerous conditions, a treadmill might be best. For those who are at risk of falling or live alone, a treadmill gives you the flexibility to do an activity and stop whenever you want, instead of having to turn around and walk home.
Of course, walking outside also has unique benefits. These include exposing your skin to sunlight so your body produces vitamin D, challenging your body with uneven surfaces so it adapts to different terrains, and mental health benefits that can arise from conscious walking.
Shop walking treadmills
If you want to add a treadmill for walking to your home, consider these three options. They have all been tried and tested by our colleagues at Tom’s Guide. For more recommendations, check out their guide to the best treadmills.