About Stationary Walking for Exercise

While many believe that elevating the heart rate and developing a healthy sweat are the keys to an effective workout, other schools of thought differ. For most sedentary individuals, the greatest step they can take toward regaining control of their health and life is to engage in a routine of stationary walking on a treadmill. Treadmill walking offers a myriad of benefits.

  1. What is Stationary Walking?

    • Stationary walking is walking performed on a treadmill or other exercise device. The walking is "stationary" in the sense that although you are walking, you are not actually traveling forward. Stationary walking is a popular alternative to walking outdoors, because it is not weather-dependent and remains unaffected by seasonal changes.

    When is the Best Time to Stationary Walk?

    • The best time to stationary walk is in the morning on an empty stomach. The body will be more likely to use fat as a fuel source during exercise performed immediately after a prolonged fast. Because you just went 8 hours or more without eating, the period immediately after waking and before breakfast is the ideal time for stationary walking.

    Parameters of Exercise

    • To keep your body burning fat at an optimal rate, temper your walking speed so that you do not exceed 80 percent of your maximum heart rate. Between the range of 60 to 80 percent of maximum heart rate is called the "fat burning zone." A good general speed to maintain this heart rate is around 3.0 mph.

    Benefits

    • The benefits of stationary walking are numerous. They include increased cardiovascular health, decreased levels of body fat, increased sense of well-being and increased confidence. Additionally, those who engage in frequent exercise typically have lowered stress levels, superior coping mechanisms and are more productive at work.

    Considerations

    • For additional challenge, and to further strengthen the hamstring and glute muscles, perform your stationary walking at a moderate incline. Adding a 10 percent incline will boost the number of calories burned during the workout. If you have already mastered incline walking, add a light weight vest or backpack with books to ramp up the difficulty.