As someone who enjoys regular walking as part of my fitness routine, I’ve found myself wondering. Is it better to walk outside or walk on a treadmill? Each offers unique benefits, and my own experience have led me to appreciate the value of both.
Importance of Walking Everyday
Walking has become an essential part of my daily routine. Whether I’m outdoors or on a treadmill, it plays a key role in maintaining my overall health. Walking strengthens the heart, boosts my mood, helps manage stress, improves balance, and supports weight management.
It’s a simple yet effective form of exercise that fits seamlessly into my life, and I’ve found that making it a daily habit has greatly enhanced both my physical and also my mental well-being.
Benefits of Walking
Walking is a low-impact [¹], accessible form of cardio that can be done alone or also with others. Walking is an inexpensive and also accessible activity requiring no special skills or equipment. It can be self-regulated in terms of intensity, frequency, and also in duration.
- Treadmill walking changes how your joints move [²] and the timing of your steps compared to walking on the ground. These differences are noticeable and also measurable, meaning walking on a treadmill doesn’t completely mimic walking on a flat surface.
- Improved Cardiovascular Health
- Reduces resting heart rate.
- Lowers blood pressure.
- Increases exercise capacity.
- Walking increases positive affect [³] (feelings of revitalization and happiness).
- Walking also reduces negative affect (feelings of stress and pressure).
Here are some other benefits of walking outside and walking on a treadmill:

Mental Health Benefits of Walking
Walking in outdoor spaces, particularly in nature, helps lower stress levels, boost my mood, and improve memory. It’s also a great way to connect with friends or community. Both outdoor and treadmill walking can improve emotional health and reduce symptoms of depression.
Cardiovascular Health Benefits of Walking
Whether outdoors or on a treadmill, walking helps improve cardiovascular health [⁴] It strengthens the heart, reduces the risk of heart disease, and lowers blood pressure. Maintaining a consistent walking routine, regardless of the environment, boosts cardiovascular fitness and endurance.
Caloric Burn and Weight Loss

Walking outside may burn more calories due to factors like wind resistance and varied terrain.
However, treadmill walking can be more efficient as I can control the speed and incline. For weight loss, it’s essential to combine walking with a healthy diet and also regular exercise routine.
Safety Considerations
- Walking outside can be less safe than walking on a treadmill, especially in areas with heavy traffic or poor lighting.
- Treadmill walking can be safer, but it’s also essential to follow proper safety guidelines and listen to your body.
- It’s crucial to consult with a certified personal trainer or healthcare professional before starting any new exercise routine.
Tips for Effective Treadmill Walking
- Using the incline button on a treadmill can increase the intensity of a workout.
- Increasing speed and incline can also help improve cardiovascular benefits and overall fitness.
- Tracking progress over time can also help motivate and improve consistency with treadmill walking workouts.
Choosing the Best Option

Is it better to walk outside or on a treadmill? After considering all the benefits, I believe walking outside is the better option. It provides a more enriching experience—fresh air, exposure to nature, and varied terrain—all of which enhance both physical and mental health. The natural environment helps reduce stress and also boosts mood in ways treadmill walking can’t match.
While the treadmill is great for convenience, especially in bad weather, outdoor walking offers a more holistic workout. However, everyone has different needs, so it’s important to consider personal preferences, goals, and circumstances when choosing the best option.
Final Thoughts
Both walking outside and on a treadmill have their unique benefits. Walking outdoors connects me to nature and boosts my mental health, while treadmill walking offers safety and convenience.
Is it better to walk outside or on a treadmill? A combination of both works best for me, depending on my mood, weather, and schedule. Ultimately, walking is essential for overall well-being.
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Frequently Asked Questions
Walking on a treadmill and walking outside both offer benefits, but they are also slightly different. On a treadmill, you can control the speed and incline, which can also help you stay on track. Walking outside gives you fresh air, nature, and changing terrain, which can make the experience more enjoyable and sometimes a little more challenging for your body.
Outdoor walking can be better for your mental health because being in nature reduces stress and boosts your mood. However, indoor walking on a treadmill can be more convenient and safer when the weather is bad. Both are good forms of exercise, and it depends on your personal needs and preferences.
According to Dr. Himabindu Sreenivasulu, whether an individual can do a treadmill test after open heart surgery depends on various factors such as the type of surgery, the individual's overall health, and the length of time since the surgery. In some cases, a treadmill test may be recommended as a way to monitor the individual's cardiac function and evaluate any changes that may have occurred after surgery.
However, in other cases, it may be recommended to avoid high-intensity exercise until the individual has fully recovered from surgery. It's also important to discuss any exercise plans with a healthcare provider and to follow their recommendations to ensure a safe and effective recovery.
You might burn slightly more calories walking outside because of factors like wind resistance and varied terrain. However, the number of calories you burn depends on the intensity of your walk, whether on a treadmill or outside. It’s also important to focus on consistency and a healthy diet for weight loss.
References
(1) Barton, J., Hine, R., & Pretty, J. (2009). The health benefits of walking in greenspaces of high natural and heritage value. Journal of Integrative Environmental Sciences, 6(4), 261–278. https://doi.org/10.1080/19438150903378425
(2) Alton, F., Baldey, L., Caplan, S., & Morrissey, M. C. (1998). A kinematic comparison of overground and treadmill walking. Clinical Biomechanics, 13(6), 434–440. https://doi.org/10.1016/S0268-0033(98)00012-6
(3) Johansson, M., Hartig, T., & Staats, H. (2011). Psychological benefits of walking: Moderation by company and outdoor environment. Applied Psychology: Health and Well-Being, 3(3), 261–280. https://doi.org/10.1111/j.1758-0854.2011.01051.x)
(4) Tschentscher, M., Niederseer, D., & Niebauer, J. (2013). Health benefits of Nordic walking: A systematic review. American Journal of Preventive Medicine, 44(1), 76–84. https://doi.org/10.1016/j.amepre.2012.09.043