Walking is the most affordable form of exercise. It will suit everyone, regardless of age and level of physical fitness. In addition, it has tremendous benefits for the heart, lungs, body and hormonal balance, as well as for mental health. If you’re not sure what to choose between outdoor walking and indoor treadmill walking to make sure you’re getting all the benefits of this type of exercise, here are some things to consider for each.

Cardiovascular health and endurance

“Both walking outdoors and walking on a treadmill can improve cardiovascular health and endurance,” said fitness expert Vikas Sharma. Regular walking, regardless of location, helps strengthen the heart, lower blood pressure, and reduce the risk of heart disease and stroke. By following a regular routine of walking in the fresh air or on a treadmill, you will improve your physical fitness and cardiovascular health on your own. â

Lung health

Walking, especially in the fresh air, helps to improve the volume of the lungs and their work. A fitness expert said that walking outdoors can help you breathe more deeply and increase your oxygen consumption. Obviously, this is not valid if leaving the house means exposure to harmful substances and pollutants of crowded cities. In this situation, walking on a treadmill is better and can also help with breathing if the room where you exercise is well ventilated and equipped with air filtration systems.

Hormonal balance and general well-being

Walking, regardless of the situation, helps restore hormonal balance. “It stimulates the release of endorphins, known as happy hormones, which can improve your mood, reduce anxiety and alleviate symptoms of depression,” says the fitness expert. Whether you choose to take a walk outside or hit the treadmill, this physical activity can contribute to a healthier and more balanced lifestyle.

Number of calories burned

The main difference between park walks and lane walks is the environmental conditions. When walking outside, factors such as uneven terrain and wind resistance can increase the intensity of the activity and therefore help burn more calories compared to walking on a flat treadmill. On the other hand, modern treadmills allow you to set the incline and speed, as well as control the heart rate, which makes it easier to maintain a certain level of intensity for a long period of time.

However, studies have shown that you will expend the same amount of energy if you set your treadmill at a 1% incline. So walking on a treadmill is just as effective as walking outdoors as long as you adjust the incline setting on the treadmill.

Some treadmills also offer preset workouts that can help you burn even more calories. So if you walk at the same speed and intensity both on and off the treadmill, the difference in calories burned may be negligible.

Muscle groups worked

Another thing to remember is that you don’t need to use all of your leg muscles at full strength on the treadmill. When you walk outside, you rely on your biceps and glutes because you need to lift your legs more. On the treadmill, on the other hand, a belt drive helps you from this point of view, so you don’t have to put in much effort. Thus, certain muscle groups may not be used enough when walking on a treadmill.

In addition, your muscles will get used to adapting to the surface on which you walk, as it happens during walks on the street, and there may be unevenness and potholes on the ground. These small muscle adjustments are beneficial for coordination and balance and help you perform daily activities. Although a treadmill can help you stay in shape, it can’t 100% simulate the real conditions of walking outdoors.

Well-being of the joints

Treadmills are softer and have cushioning systems, so they are more comfortable for the joints than asphalt or cement. Walking on a treadmill will reduce the impact of your body weight on your joints.

As you can see, both walking in the park and walking on a treadmill have advantages and disadvantages, so there is no one healthiest option that suits everyone. The answer largely depends on personal preferences, circumstances and goals.

“Walking outdoors offers the benefits of fresh air, a sense of freedom, while walking on a treadmill offers comfort, a controlled environment and year-round accessibility,” says fitness expert Vikas Sharma.

Walking in the fresh air changes the environment and allows you to connect with nature, which is so good for the soul and body. Treadmills provide comfort and flexibility. If you have a treadmill at home, you can exercise at any time, regardless of the time of day or season. It provides a controlled environment where you can easily monitor your speed, distance and calories burned. Treadmills also allow you to adjust the incline and intensity, providing options for interval training and harder workouts. If you have joint problems, choose a treadmill equipped with a cushioning system.

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