As the winter chill sets in and the thought of braving the cold for a walk becomes increasingly unappealing, finding a way to stay active indoors becomes a game-changer. But here's the surprising part: you don't have to sacrifice the benefits of walking just because you're staying inside. Enter the treadmill—your secret weapon for maintaining fitness during the colder months. Jennifer Scherer, a medical exercise specialist, certified personal trainer, and owner of Fredericksburg Fitness Studio (https://www.fburgfitness.com/about), reveals how treadmill walking can be a cornerstone of your winter workout routine.
But here's where it gets controversial: While outdoor walking offers the allure of fresh air and natural terrain, treadmill walking gives you something just as valuable—control. Scherer explains, 'Treadmill walking allows you to fine-tune your pace, incline, and duration, making it easier to stay consistent, regardless of the weather or how uneven the ground might be.' And this is the part most people miss: with incline adjustments, you can mimic the challenges of hills, ensuring your workout remains dynamic and effective.
For those focused on cardiovascular health, calorie burning, or joint-friendly exercise, treadmill walking is just as beneficial as outdoor walking—especially when you incorporate intervals or incline variations. It’s a win-win: you avoid the cold, and your body gets the workout it needs.
Ready to give it a try? Below is Scherer’s recommended 30-minute treadmill walking workout. Bookmark this for the next time stepping outside feels like a chore.
1. Warm-up
Time: 5 minutes
Speed: 2.5–3 mph
Incline: 0%
Form tips: Stand tall with relaxed shoulders and an engaged core. Let your arms swing naturally, without forcing the movement.
2. Brisk Walk
Time: 5 minutes
Speed: 3.5–4 mph
Incline: 1%
Form tips: Maintain a natural heel-to-toe stride, avoiding tip-toeing. Keep a slight bend in your knees and stay upright.
3. Incline Intervals
Time: 6 minutes
Repeat the following sequence twice:
- Time: 2 minutes
Speed: 4 mph
Incline: 3%
- Time: 1 minute
Speed: 4.2 mph
Incline: 0%
Form tip: Lean slightly forward into the incline, keeping your chest lifted and core engaged.
4. Speed Intervals
Time: 6 minutes
Repeat the following sequence twice:
- Time: 2 minutes
Speed: 4.5 mph
Incline: 0%
- Time: 1 minute
Speed: 3.7 mph
Incline: 0%
Form tips: Engage your core, use your arms to maintain pace, and keep your posture tall.
5. Cool-down
Time: 8 minutes
Speed: 2.5–3 mph
Incline: 0%
Form tips: Gradually slow down, take deep breaths, and relax your shoulders.
Gear Up for Success
If your walking shoes have seen better days, consider upgrading. Here are the top picks from Fit&Well’s guide to the best walking shoes (https://www.fitandwell.com/buying-guides/best-shoes-for-walking):
Best Overall: Brooks Glycerin 22
Best on a Budget: Columbia Konos TRS
Best for Wide Feet: Skechers Slip-Ins: Go Walk Max Cushioning Arch Fit- Areena
Now, here’s a thought-provoking question: Is treadmill walking truly a worthy substitute for outdoor walks, or does it lack the mental health benefits of being in nature? Share your thoughts in the comments—we’d love to hear your perspective!
