What Is the Average Speed for Walking in a Treadmill?

Walking can be pretty great exercise. If you have a treadmill available to you, it can also be convenient. It will improve your cardiovascular health and help clear your mind when you are sad, anxious, angry or stressed. For a pleasant experience, walk at a speed that best fits your physical capabilities.

  1. Walking Speed

    • Although the appropriate walking speed on the treadmill varies depending on your physical condition, on average, most people will walk at a pace between 2 and 4 mph. If you're out of shape, however, 4 mph might feel a lot more like a jog or a run than a walk. Be careful not to overexert yourself. Adjust the speed of the treadmill to slowly build up your endurance.

    Brisk Walking Speed

    • An average speed of 4 to 5 mph on the treadmill is considered a brisk walk or a jog. Being able to walk at a speedier pace, particularly at age 65 or older, could be a sign of longevity and good health, says a 2011 Harvard Medical School study. The faster you walk, it seems, the longer you'll live on average.

    Incline

    • If you're interested in toning your muscles or maximizing your workout without picking up your speed, try using the incline feature on the treadmill. Adding an incline of 9 degrees or more can increase the effort in your hamstrings by 635 percent and in your gluteal muscles by 345 percent. Even an incline of just 3 degrees results in a significant, positive difference.

    Benefits

    • Whatever your speed, walking on a treadmill is beneficial to your health. This simple exercise strengthens your bones, lungs and heart, reduces the risk of developing high blood pressure and cholesterol, helps manage medical conditions like diabetes, builds endurance and burns body fat. If you walk regularly, you'll be better able to maintain a healthy weight. Aim for 30 minutes of walking every day. Ease into your new workout regimen slowly, and walk at a speed that is right for you. If you're out of breath, you're going too fast.