Many people say that getting fit is an uphill battle. That might be true in more ways than one. But sometimes it’s better to walk than run.
Walking on an incline, or at an upward angle, can be one of the best forms of exercise. That could mean going for a hike or on a tilted treadmill. Any incline counts, even if it’s only one percent. It strengthens your calves, quads, glutes and hamstrings while engaging your core.
“There’s this misconception that if you’re not pushing yourself and your body to complete exhaustion, then it’s not a workout,” said Peloton instructor Kirsten Ferguson. That’s a myth. She noted that incline walking is “one of the most beneficial workouts that you can do. It’s low impact, and you can get the same output in a hike as you can in a run.”
Walking on an incline forces your heart to pump harder to get blood through the body. It strengthens the heart without putting as much stress on your joints as running. While it is gentle on the joints, it can help prevent the loss of bone density.
It also burns more calories than jogging. A 150-pound person can burn 238 calories jogging on a flat surface for 30 minutes. The same person will burn 400 calories walking for 30 minutes on an 11 percent incline.
Certified personal trainer Tonyael Miller said that if your incline walk feels challenging, then it “requires more energy than a regular jog and can elevate your heart rate more.” Your muscles are working harder while your joints are getting less impact.
Paying attention to your body is important when you walk on an incline. By keeping your chest and head high, you reduce the stress on your joints and maintain your natural stride. You must gradually increase the incline to avoid injuries and falls. It’s essential not to push your speed above a comfortable, steady pace, as that can lead to muscle strains and falls. If you use a treadmill, use one with handrails to prevent falls.
If you have balance issues, discuss incline walking with your healthcare provider before trying it. It’s always important to talk about changes in your health routine. Incline walking can shift your balance and may not be suitable for everyone. However, it is an excellent form of cardio that may be incredibly beneficial.
