# Walking (Treadmill)

> Walking on a treadmill at a steady pace to build aerobic fitness with a low-impact, whole-body stride.

Page: https://fitnessie.app/exercises/treadmill-walking/
Type: Cardio · Cardio
Demo video: https://fitnessie.app/demos/walking-treadmill/e9dc0192050d286d.mp4

## How to do it

1. Clip the safety cord to your clothing and start the belt at a slow speed.
2. Step on, then raise your speed gradually to a comfortable walking pace.
3. Let go of the handrails and stand tall with your head up and eyes forward.
4. Land on your heel close to your body and roll through the step to push off your toes.
5. Swing your arms naturally with soft elbows, then ease the speed down before you stop.

## Key cues

- Hands off the rails
- Tall posture, eyes forward
- Short step, heel lands close
- Roll heel to toe, push off the back foot
- Arms swing from the shoulders

## Common mistakes

- Holding the handrails
- Leaning forward or looking down
- Overstriding, with your front heel landing far ahead
- Letting your feet slap down in stiff shoes

## Muscles worked

- Primary: Calves, quads, hamstrings and glutes
- Secondary: Hip flexors, abductors, abs, obliques and lower back

## Equipment

Treadmill and flexible walking shoes.

## Variations

- [Walking](https://fitnessie.app/exercises/walking/)

## References

- [Verywell Fit: 10 Mistakes to Avoid While Walking on a Treadmill](https://www.verywellfit.com/treadmill-walking-mistakes-to-avoid-3436655)
- [Garage Gym Reviews: How To Use a Treadmill](https://www.garagegymreviews.com/how-to-use-a-treadmill)
- [Verywell Health: 4 Muscle Groups You Strengthen Just by Walking](https://www.verywellhealth.com/muscle-groups-walking-works-11748155)