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The benefits of incline walking are numerous.
That can support other health goals, including weight loss.
Builds and Strengthens Muscles
Walking uphill or on an incline treadmill helps build muscles in your legs.
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Burns More Calories
Incline walking burns almost twice as many calories as walking on flat ground.
Of course, your calorie burn will depend on the incline.
Incline walking can also help you burn more calories after your exercise.
Walking uphill requires lots of effort from your muscles.
In addition, incline walking strengthens major muscle groups in your trunk and legs.
That can give you more stability in day-to-day tasks and may decrease your risk of injuries.
Easy on Your Joints
One of the best parts about walking is that its gentle on your joints.
Aids Weight Loss
Incline walking may help you lose weight.
Walking, in general, can promote weight loss.
Not only does it burn calories (even more on an incline!
Strengthens Bones
Incline walking is a great way to build strong bones.
Studies have found that incline walking (and decline walking) can prevent bone loss.
This is especially important in post-menopausal women and others at higher risk for bone loss.
In fact, its so helpful that some physical therapists recommend incline walking as part of rehabilitation.
A general rule of thumb is that the steeper the hill, the more challenging your workout will be.
However, even a modest incline of 1-2% will give you some of the benefits of incline walking.
However, it is a fairly intensive exercise that can impact your muscles, especially in your legs.
To avoid problems like shin splints, ease into incline walking, starting with a slower pace and incline.
Always talk with your doctor before exercising if you have any health concerns.
Tips to Get Started
Ready to try incline walking?
Walking on a gradient can increase your calorie burn and even double it on steep hills.
It can also facilitate muscle growth, weight loss, and bone density.
Texas Health.Research shows incline walking could be just as beneficial as running.
American Diabetes Association.The benefits of walking.
Harvard Health.5 surprising benefits of walking.
2017;21(3):110. doi:10.20463/jenb.2017.0010
Centers for Disease Control and Prevention.Moving matters.
