When it comes to arranging daily activities, nothing beats walking. Walking is a convenient, adaptable activity that requires no equipment and can be scheduled even in the busiest of schedules. Although there are numerous unparalleled benefits to going outdoors, breathing in fresh air, and enjoying the sunshine, sometimes it's easier to run on a treadmill or walking pad, especially during inclement weather.
However, understanding the comparison between walking on a treadmill and counting steps outdoors can help you make the most of your walking. Both methods have their pros and cons, which can offer advice when you're trying to choose between them and also motivate you to keep walking no matter where you are. Walking has many benefits beyond physical health; it can also improve mood, cognitive function, coordination, and balance.
Benefits of Outdoor Walking
Outdoor walking not only adds pleasure but also allows you to breathe fresh air and enjoy the sunshine, bringing numerous benefits to both physical and mental health. Here are some of the major advantages of outdoor walking:
Muscle Engagement, Balance, and Coordination
There's no doubt that outdoor walking has many benefits beyond just physical health, and the natural terrain also offers unique advantages to the body. No two steps are exactly the same, especially on trails compared to roads or sidewalks. You exercise slightly different muscles, which helps reduce overuse injuries, and you may work more muscle groups outdoors than on a treadmill.
Numerous studies have confirmed this: Walking on uneven and complex ground conditions presents unique challenges that can enhance coordination, muscle strength, balance, and quality of life, and help develop movement skills that prevent falls in old age.
Caution!
If you're not used to walking on concrete or uneven ground, walking on uneven terrain may make you feel uncomfortable. Starting with short walks and adapting to the environment is the easiest way to gradually progress to longer walks. Make sure you have a pair of shoes suitable for outdoor walking, not just for the treadmill.
Psychological, Emotional, and Cognitive Impacts
Although walking has many physical benefits, many people forget that walking can provide mental and emotional support, clearing your mind and reducing external stress such as conflicts at work, home, and among friends.
Numerous studies have shown that being in an outdoor environment, especially green and blue (flowing water) spaces, can reduce stress levels, improve mood, motivation, and working memory, reduce anxiety, increase a sense of calmness and creativity, and help the brain get much-needed rest. Just a change in environment can trigger the release of endorphins, a chemical that can improve mood and even relieve stress. Researchers also believe that oxytocin is behind these effects because it promotes a sense of security, calmness, and peace.
Outdoor walking is also a great way to connect with your community or friends. Walking around the neighborhood can create a stronger sense of community as you meet people during your walk, especially when remote work limits face-to-face social interactions. Instead of meeting friends for coffee or lunch, meet them for a walk or date at a nearby park or beach, which allows you to take steps and build connections.
Sunlight Exposure
A sunny environment stimulates the human body to produce vitamin D, which has many health benefits. There's a fascinating connection between natural sunlight and sleep quality - when a person wakes up with the sun and 'rests' as the sun sets, the body is in its natural circadian rhythm.
Your circadian rhythm is like your body's internal clock, regulating your sleep and wake cycle. It's very sensitive to light, and natural bright light can increase your wakefulness and help you fall asleep soundly later. Walking in the sun, especially in the morning, is an excellent way to support your natural rhythm and sleep quality.
Vitamin D also has several other important functions in the human body. It's crucial for the normal growth and development of bones, contributes to overall health, helps prevent diseases, and enhances immune system function.
Drawbacks of Outdoor Walking
Despite the many benefits of going outside, there are some disadvantages to outdoor walking that you should be aware of.
Firstly, outdoor space or safe walking areas may be limited, especially when there are no sidewalks or when it's icy. The most complex challenge is that if you live in a cold-weather environment, whether it's snowing, windy, or rainy, going for a walk outdoors can be more challenging. In addition, in winter, with long nights and early sunsets, outdoor walking can be dangerous.
Firstly, outdoor space or safe walking areas may be limited, especially when there are no sidewalks or when it's icy. The most complex challenge is that if you live in a cold-weather environment, whether it's snowing, windy, or rainy, going for a walk outdoors can be more challenging. In addition, in winter, with long nights and early sunsets, outdoor walking can be dangerous.
Factors such as the environment, crime rate, wildlife, and other threats can make outdoor walking less safe. In such cases, it may be wise to bring a friend for safety.
Overcoming the Challenges of Outdoor Walking
- Take an early walk before work when the sun is rising to avoid walking in the dark.
- Use reflective gear and lights to ensure better visibility.
- Wear warm clothes, gloves, scarves, and hats. Plan to wear layers; the temperature may rise by 10 degrees when you start walking. Once you start exercising, your body will warm up, and you can start removing layers.
- Attach spikes or cleats to your shoes to prevent slipping. You can also use a walking stick if you're unsteady on your feet.
- Apply sunscreen and use moisture-wicking materials in warm weather, and pay attention to staying hydrated.
- Always let someone know where you're going and when you plan to be back.
- Stick to well-lit and populated areas. FAXAZE recommends going to public running tracks.
Benefits of Walking on a Treadmill
Treadmills offer a convenient alternative to outdoor walking, but they also have unique advantages worth considering.
Convenience and Accessibility
When the weather gets colder, darker, or rainier, affecting your steps, a treadmill can come to the rescue. "The great thing about going to the gym or using a treadmill is that you have no excuses; you can't complain about the cold or darkness. You can use the treadmill when the gym is open, or if you have one at home, you can use it after the kids go to sleep."
Shoemaker pointed out another benefit: You can multitask more effectively. Although it may not be the ideal choice, if you have a very busy schedule, walking on a treadmill allows you to get more things done from your to-do list, such as attending meetings, answering important calls, or reading work-related materials. While it may not be the most stress-relieving way to use your walking time, it gives you the option to go from being sedentary to reaping the benefits of activity, while also improving your focus and energy.
Controlling Your Workout
The advantage of a treadmill is that you can better control and track your speed and measure changes over time. Tracking these changes can help you increase your speed and endurance as it's easier to measure. You can also control the incline and try trendy workouts, such as the 12-3-30 method, or slow down and watch TV for a comfortable cardio session.
Most treadmills come with built-in programs that offer different types of training without the need for manual programming. One such program is the "hills" program, which challenges users with different inclines. If you want to increase the intensity of your workout, you can freely adjust the incline. Rodriguez said that combining a higher walking speed with a higher incline can create a Zone 2 heart rate workout. Zone 2 heart rate training has many benefits, such as improving metabolic health, cardiovascular function, and longevity.
Joint Protection
Newer treadmills usually come with shock-absorbing technology. So, if you have easily deformed joints or need extra cushioning when walking, you may find walking on a treadmill more comfortable than walking outdoors.
Drawbacks of Walking on a Treadmill
Despite its convenience, the treadmill also has some drawbacks. Obviously, if you don't enjoy the natural gifts of the outdoors, the beach, the neighborhood, or the trails, you'll miss out on the benefits that fresh air, green or blue spaces, and sunlight can provide, including vitamin D synthesis, circadian rhythm regulation, mood improvement, stress reduction, and more.
Exercising on a treadmill can also be boring. Even the trendiest workouts can become monotonous after a while. Treadmills may feel less stimulating environmentally as they're in one place and the view remains the same throughout the process; they can feel repetitive, making it hard to stay motivated. FAXAZE suggests planning in advance what you'll do during your walk, such as reading an e-book, listening to a podcast, or watching a show.
In addition, you may have to "work harder" to get the same results as outdoor walking. To achieve the same workload, you need to maintain a consistent speed but increase the incline by 1 - 2% to mimic 'flat' outdoor walking.
How to Make the Most of Treadmill Workouts
FAXAZE offers the following suggestions to help you make the most of your treadmill workouts:
- Find Your Why: Why do you exercise? Is it to spend more time with your children or grandchildren? Or perhaps you want to feel great when making a life change or preparing for a major event like a wedding or graduation. "Finding your why" is really helpful as it makes it easier for you to go to the gym.
- Wear a Good Pair of Headphones: Listen to your favorite podcast or play your favorite playlist when you need some impromptu entertainment. This can make the time pass faster.
- Vary the Incline and Speed: Want to challenge yourself? Here's a quick treadmill workout to try: Warm up for 5 minutes at 1% incline and a comfortable walking speed, then for 5 minutes at 1.5 - 2% incline. Increase the speed by 0.5 mph every 5 minutes and repeat until your time is up or you can't maintain the incline and speed. Don't forget to add a 5-minute cool-down period.
Which One is Better?
Walking - whether enjoying the natural scenery or running on a treadmill - is an effective way to take care of your physical and mental health. But choosing between the two isn't always easy, and it may even be impossible, depending on where you live, the climate, or whether you have access to safe outdoor spaces. Treadmills are a safe and effective alternative to increase activity levels, promoting blood flow, focus, and energy when you'd otherwise be sitting and resting. But when the sun is shining and the fresh air is calling, outdoor activities are unbeatable. Combining the positive effects of the natural environment with physical activity can amplify almost all the health benefits of walking.
Each method has its pros and cons, but there's no need to stick to just one. Mix it up and choose the methods that keep you motivated and feeling good. Whether you love outdoor adventures or prefer the hum of the treadmill (maybe paired with your favorite TV show), finding what gets you moving is the best way.