When you start walking for exercise, you may wonder if it's better to head outdoors to walk, or if a treadmill walking workout is just as good.
I recently got the chance to speak to Milica McDowell, a doctor of physical therapy, exercise physiologist and VP of operations for foot health company Gait Happens, and asked her this very question. It's not that simple, McDowell replied, who advocated a best-of-both-worlds approach, but did highlight one unique feature of treadmills that gives it the edge in certain situations.
Milica McDowell is a doctor of physical therapy, with more than 20 years of experience in sports orthopedics. She served for nine years as a member of the university faculty in health and human performance at Montana State University-Bozeman and is an expert in exercise, fitness, walking, shoes, healthy habit stacking, behavior change, sports medicine, orthopedics, injury prevention, posture and gait mechanics. McDowell is also a personal trainer, gym owner, 13-time Ironman finisher, 50km ultramarathon finisher and a CrossFit level 1 certified coach.
“There is some shock absorption on a treadmill that you do not get outdoors,” says McDowell. “So, if you're somebody who has arthritis, or you've had a recent surgery, or you're returning to walking after a layoff, or maybe you were pregnant, you're elderly, or maybe you just took an exercise break, then a treadmill is a nice place to start because you can be incredibly gradual and you're getting some force absorption.”
You also have more control on a treadmill—it isn’t going to go any faster than you set it, nor will the incline increase without your say-so.
“I would also say a treadmill is a little gentler on the joints and it does have an increased safety factor over walking outside.”
“I live in a very northern part of the US,” says McDowell. “I travel a lot for work. I have run on so many hotel gym treadmills because I'm in an unfamiliar city that I feel a little unsafe in. I'm not going to go running in some certain places in the States. It's dark after 5pm right now, so I do a lot more indoor walking out this time of year than I do in the summer.”
If you live somewhere with inclement weather or the local environment is unsafe with wild animals or dangerous conditions, a treadmill might be preferable. For those who have a fall risk or live alone, a treadmill gives you the opportunity to do some activity and stop whenever you want, instead of having to turn around and walk home again.
Of course, there are unique benefits to walking outside too. These include exposing your skin to sunlight so your body produces vitamin D, challenging your body with irregular surfaces so it adapts to cope with different terrains, and the mental health benefits that can come from a mindful walk.
Shop walking treadmills
If you'd like to add a treadmill for walking to your home, consider these three options. They've all been tried and tested by our colleagues at Tom's Guide. For more recommendations, visit their guide to the best treadmills.
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