Treadmill Walking Workout Plan for Seniors

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June 3, 2020 Blog

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Getting old is not a big issue if you follow a better lifestyle with a perfect workout plan. Walking on treadmill is best way for seniors to stay healthy and fit. To maintain your fitness and to reduce health risks, 30 minutes a day of brisk treadmill walking is enough. Brisk walking on regular basis is also part of exercise plan for diabetic seniors, and the seniors who have high blood pressure or arthritis.

Note: Talk to your doctor before starting any workout plan so that he may recommend you proper workout plan according to your age, health condition and body requirements.

Which Treadmill Should You Use?

Use a treadmill that feels sturdy and doesn’t have any wobble while you exercise. If you go to gym for exercise, they are well built and likely to be of commercial grade. But walking pace requires less power motor than running pace and off course your age is a major factor. Treadmill with 2.0 CHP motor is good for you if you weigh 200 pounds and if you weigh more, look for 2.5 CHP and check user weight limit for that model. These are the tips if you are buying a treadmill to your home.

Treadmill Workout Shoes and Clothing:

When you walk on treadmill wear athletic shoes which should be more flexible. Wear loose fitting clothes so that you may walk easily. Remember do not wear long pants as it may stuck in the belt of treadmill.

Getting Started on the Treadmill:

Do not start immediately unless until you become well acquainted with treadmill, especially if you use different models at gym. Locate on/ off button and emergency stop button. Use a clip of treadmill to attach with your shirt so that if you stumble or fall, it will stop immediately. Learn how to increase and decrease the speed and control incline to avoid accidents.

Start the treadmill at the slowest speed possible while you are standing on the treadmill straddling the belt with your feet on the sides (this is known as deck). Hold the handrails for balance as you step onto the treadmill and while you are getting used to the speed of the belt.

Letting Go of the Handrails:

If someone uses assistive device for walking, he may use the handrails on the treadmill from start to an end. The therapist, an athletic trainer or a doctor can guide appropriately whether it is good to walk with hands holding the handrails or with hands-free.

If you normally walk unassisted you should walk without holding onto the handrails. Treadmill walking builds your balance and stability for walking in day to day normal routine tasks. While if you hold onto the handrails through your workout it’s harder to build those skills. Holding on may even cause some aches. You can hold handrails pulse sensor to check heart rate.

If you do not hold handrails in proper position it may result in poor walking posture. If your therapist, doctor or a trainer suggests you walking hands-free then walk on a normal pace that you can easily manage on treadmill rather than trying to walk at faster speed. To kick the treadmill-gripping habit always requires practice.

Adjust your posture and Start with treadmill at normal speed according to your normal walking speed or it is good to start at a slow pace. Walk with upright posture without leaning forward with the natural curve in your spine.

Your chin should be aligned with the ground and eyes forward, focusing across the room. Roll your shoulders back and relax them to open your chest for easy breathing. Bend your arms at right angle (90 degree) and let them move naturally back and forth opposite of your stride.

Before you increase the speed, warm up for few minutes. If you feel easy to walk at slow speed it is good to continue that pace. If you feel good to walk on faster speed, gradually increase the speed at 0.5 miles/hour each minute until you reach a brisk walking pace where you can walk confidently, with hands-free. Your breathing is getting hard and you’re sweating. In this way you are exercising with your lungs and heart to send more blood to brain and other body parts.

For at least 10 minutes maintain this pace. Whenever you feel short of breath reduce the speed. After 10 minutes reduce the pace to an easy pace for cool down for 3 minutes at least. Don’t worry if your brisk walking speed is slower in the beginning just continue until your stamina builds up. It also depends on your age and physical health so keep working and stay active.

Benefits of Treadmill Walking for Seniors:

The exciting news is that walking on the treadmill regularly may help you maintain your mobility and balance, burning calories and keeping metabolic rate boosted. This is part of a healthy weight management program.

Conclusion:

These are the tips and tricks for the seniors to start workout on treadmill. Remember machines work on proper settings and we all need to learn well about their programming to start well and to end well for better results.