Is it Healthier to Walk Outside or on a Treadmill? Experts Weigh In
Walking is a wonderful way to stay active and comes with all kinds of health benefits, including less back pain and improved fitness and mental health.
But what if the weather is unbearably hot or cold? Or what if you don’t have easy access to a walkable area? Is walking indoors just as good for you?
While there are many unique health boosts that come from being outside, indoor walking or walking on a treadmill, can still be great exercise, says Stephanie Mansour, certified personal trainer and Start TODAY contributor.
Benefits of Walking Outside
Walking or running outside tends to be more challenging than inside, which may be a pro or con depending on your goals and your fitness level.
When you’re walking outside, "there’s more variation in your speed and your pace," Dr. Jeanne Doperak, a primary care sports medicine physician at the University of Pittsburgh Medical Center, told TODAY.com previously.
You’ll also be more likely to encounter different inclines and types of terrain, Mansour adds, like uneven pavement or a rocky, dirt road. "Physically, the different surfaces challenge your balance more than they would if you were on a treadmill or walking in place inside," Mansour explains.
That means your workout will engage your leg muscles in a more "randomized" way, Mansour says. "When you walk uphill, you’re using more of your glutes and hamstrings as opposed to walking downhill, when you’re using more of your quads," she explains.
Benefits of Walking on a Treadmill
While you can replicate some of that by adjusting the incline on a treadmill, it’s not the same as being challenged by what nature throws at you.
Simply being outdoors also comes with a ton of other sensory and mental health benefits, especially if you tend to stare at a screen while working out inside.
"There are a lot of physical benefits to being in nature, and (that’s) been shown in many studies," Dr. Stacy Beller Stryer said on the TODAY show previously. These include reduced hypertension and risk of stroke, lower heart rate and risk of heart disease, improvement in diabetes symptoms and an increase in cancer-fighting cells in the immune system.
Should You Walk Outside or on a Treadmill?
If you can, the experts recommend trying to do your walking or running outdoors for the most well-rounded and mental health-boosting workout. But if you can’t be outside for whatever reason, that’s okay. Know that you’re still getting major health benefits from your physical activity — indoors or outdoors, Mansour says.
She recommends people think about going for their walk like they’re choosing an adventure for the day: If you enjoy going on your walk every day outside no matter what the weather is like, then stick with that routine, she says. If it helps, think of your sweaty summer walk "like a detox," Mansour says. "Or if you’re walking in the winter and you’re bundled up, look at it as free cryotherapy."
Conclusion
While there are many benefits to walking outside, indoor walking or walking on a treadmill can still be a great alternative. The most important thing is to get moving — and keep moving, Doperak said. "All in all, any exercise is good exercise," she added. "And the health benefits of exercise are just endless."
FAQs
- Is it better to walk outside or on a treadmill?
- It depends on your personal preference and fitness goals. If you can, the experts recommend trying to do your walking or running outdoors for the most well-rounded and mental health-boosting workout.
- Can I still get healthy benefits from walking indoors?
- Yes, walking indoors or on a treadmill can still be a great way to get exercise and improve your health.
- What are some benefits of walking outside?
- Walking outside can provide a more challenging workout, reduced hypertension and risk of stroke, lower heart rate and risk of heart disease, improvement in diabetes symptoms, and an increase in cancer-fighting cells in the immune system.
- What are some benefits of walking on a treadmill?
- Walking on a treadmill can provide a lower-impact workout, the ability to control the terrain, and the convenience of being able to walk or run in any weather.
