- Includes month iFit membership
- Easy to fold for storage
- Weight capacity: 300 pounds
- 2-In-1 folding design
- Functions with standing desk
- Powerful and quiet motor
- 42 x 13 inch tread surface
- Folds up for easy storage
- Max weight capacity: 220 lbs
One of the best things we can do for our health is increasing our daily activity level. This doesn’t need to mean enlisting in a workout program, taking a zoom workout class, or lifting weights if those forms of activity aren’t your cup of tea. Increasing your activity level can be effectively achieved by walking. Walking can have a tremendous impact on your health if you implement a minimum daily step or time goal. This will motivate you to move your body more while also helping to combat the detrimental effects of a sedentary lifestyle.
A study that looked at sedentary lifestyle behaviors of American citizens, found that the most sedentary individuals were older adolescents and adults over 60 years, and that 60% percent of their days were spent sedentary. A sedentary lifestyle is linked to a plethora of health risks including an increased risk for heart disease, high blood pressure, stroke, high cholesterol, obesity, type 2 diabetes, osteoporosis, depression, and anxiety, amongst other risks. Therefore, it is paramount to increase our activity levels to maintain our health and decrease the risk of developing these detrimental health conditions as we age. The Department of Health and Human Services recommends that adults should do at least 2.5-5 hours of moderate intensity aerobic exercise per week, or 1.25-2.5 hours of vigorous intensity aerobic exercise per week.
Walking is a form of aerobic activity that can be implemented into your daily routine to help you achieve a more active lifestyle. For those individuals who may not be able to commit to walking outside due to weather or other lifestyle factors, investing in a treadmill for your home is a great solution. However, once you have a treadmill, you must take the time to rebuild your daily rituals to involve walking. For instance, you can set up your treadmill in front of the TV to walk while watching the news or while your kids watch a show, or you can designate a task or time of day as your cue to walk on the treadmill. Some examples of this would be: 1) Every time I have my afternoon work call, I hop on the treadmill to take the call while walking, or 2) After I eat dinner with my family, I hop on the treadmill for X amount of minutes.
How To Start Using Your Treadmill
First and foremost, it is essential to learn where you’re starting in terms of your daily activity level so that you can set daily step/walking goals that lead incremental increases in your activity. This will increase the likelihood that you achieve your goals by helping you take smaller steps (pun intended!) towards adopting a new health-promoting habit long-term!
You can determine your current activity level by guesstimating how many minutes or hours you walk or engage in some kind of activity each day, or you can use a tool like a pedometer, an activity tracker, an app, or your phone or watch (if they have an activity tracker built in). Once you learn this information, set a new daily goal that increases your activity level by between 10-15 minutes. At the start of each week, continue to increase your activity level by this much until you reach your final goal. Your final goal should be at least what the Department of Health and Human Services recommends (see above). By the time you reach your ultimate daily activity level goal, your new active lifestyle will be ingrained into your daily routine.
The Best Treadmill Workouts
Although any activity you do is beneficial, one way to vary your exercise routine and increase the challenge while walking on the treadmill is by engaging in interval training. Interval training simply means varying the speed and/or incline throughout your workout. This type of exercise increases the demand on your cardiovascular system (heart and blood vessels) by continuously changing the effort that your body must endure. Unlike when you’re walking or jogging at the same speed for a prolonged period of time and your heart rate reaches steady state (not fluctuating up and down), intermittently changing the intensity of your workout leads to fluctuations in your heart rate and other physiological measures, leading to a more effective workout.
I have created a sample 25 minute interval training walking workout for you to try. I did not include specific speed targets because everyone’s fitness level and perceived difficulty level can differ. Choose speeds that are “slow,” “medium,” and “high” for you when completing this workout.
I hope this article will make the process of choosing the best treadmill for you a little easier, and will motivate you to live a healthier and more active lifestyle!