Walking for 45 minutes, five times a week can cut your chances of getting a flue or cold in half, according to a research conducted by the Harvard Medical School. But you can’t really walk, can you, if it’s raining outside? That is why the treadmill - where climate changes don’t matter - is great to have around.

Furthermore, the treadmill can be used by anyone – young, old, male, female, pregnant, not pregnant…. Let’s take pregnant women, for example. While some aerobic activities can be risky during pregnancy, walking is actually beneficial to both the child and the mother. Hormonal changes caused by pregnancy can loosen ligaments. In order to tone muscles down and strengthen the joints that support the growing baby, walking is recommended for pregnant women.

The treadmill also helps prevent injuries that could happen when you run outside on uneven or even wet ground. Gravity can have very nasty effects, however beneficial running and sunlight might be. A treadmill with good cushioning on the belt will help support each foot-strike you make, making your running or walking easier.

Finally, if you are just looking to get in shape, walking or jogging on a treadmill improves muscle tone and not just in your legs, but all over your body. Strengthened muscles means the heart can pump more oxygen-rich blood with each step you take.

Exercising the Right Way on a Treadmill

You know what they say: “You get the most out of anything if you do it properly.” Exercising the right way on a treadmill is no different. If you want to get the most enjoyment and benefit out of treadmill exercise, then do it the right way.

Here are some times to help you maximize the health benefits of treadmill exercise:

1. Footwork

As your foot comes forward and your heel strikes the ground, here’s what you do: raise your toes and roll forward onto the outside of your foot (but keep the entire shoe sole on the ground). As your foot passes under your body, straighten your knee and press the ground with the ball of your foot, maintaining pressure until your toes leave the ground. Do this for the entire duration of your run.

2. Hip Rotation

Walk from your waist, allowing your hips to rotate naturally with the forward and backward movement of your legs. Meanwhile, your shoulders should stay relaxed and facing forward.

3. Arm Swing

Let your arms swing at your sides in the same forward-backward direction as your hips and legs. As you increase your speed, bend your arms at a right angle and swing them faster in rhythm with your legs.

Do all of the above and you’ll be fit in no time. Elaine Ward of NARWF says that to get the most out of your walking routine, you have to consider the way your foot touches the ground, how your torso is positioned, and how your arms swing. The above tips should be able to help you do just that.