Outdoor Walking vs. Treadmill: Which Burns More Calories and is Healthier?
Translated & summarized from Maariv by baba
Dr. Maya Rozman explains that while both outdoor walking and treadmill use offer health benefits, outdoor walking provides greater benefits for balance and proprioception due to varied terrain. Treadmills allow for more precise control over speed and incline, potentially leading to higher calorie burn. Research also suggests psychological benefits from outdoor activity. Dr. Rozman concludes that the most effective walking routine is one that can be consistently maintained, whether indoors or outdoors.
The story in 5 lines · by baba
- Outdoor walking enhances balance and proprioception due to uneven terrain, unlike treadmills.
- Treadmills offer better control over speed and incline, potentially increasing calorie expenditure.
- Outdoor exercise may offer psychological benefits, including reduced depression symptoms.
- No definitive proof shows treadmill walking is more harmful to knees or back than outdoor walking.
- The most effective walking is the one that can be sustained long-term.
Dr. Maya Rozman, a medical professional, clarifies the differences between walking outdoors and on a treadmill, addressing calorie expenditure and health benefits. Walking outdoors engages the body in constant adjustments to uneven terrain, inclines, declines, and turns, which stimulates muscles and the balance system. This varied movement also enhances proprioception, the body's sense of its position in space, crucial for stability and fall prevention, especially in older adults. In contrast, treadmills offer a uniform surface and consistent pace, though they still require some balance.
Research suggests potential psychological advantages to outdoor exercise, with a large 2024 review in The BMJ indicating that walking and running can significantly reduce depression symptoms, comparable in effect to some standard treatments. However, Dr. Rozman emphasizes that this research examined general physical activity and did not prove outdoor walking superior to medication for depression.
Regarding physical impact, the treadmill's moving belt alters the walking gait, potentially affecting stride length, hip movement, and muscle activation. While high speeds, inappropriate inclines, or prolonged gripping of the handles can cause discomfort or exacerbate existing knee or back pain, there is no definitive proof that regular treadmill walking is more harmful to the knees or back than outdoor walking. For some individuals, the consistent surface and controlled speed of a treadmill can be beneficial.
When it comes to calorie burning, treadmills offer a practical advantage. Outdoor walkers tend to unconsciously vary their pace, slowing down when tired or stopping, whereas treadmills allow for a set speed and incline to be maintained throughout the workout, increasing effort and energy expenditure. Physiologically, at similar speeds and conditions, the calorie difference is usually minor, with duration, speed, incline, and body weight being the primary factors. Those who maintain a faster pace on a treadmill likely burn more calories.
Ultimately, Dr. Rozman suggests that outdoor walking provides greater movement variety, daylight exposure, and potential mood benefits. Treadmills offer precise control over speed and incline and are convenient in adverse weather. She concludes that any form of walking, even indoors, is preferable to prolonged sitting, and the best exercise is the one that can be sustained long-term. Combining both indoor and outdoor walking is also a viable option.
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