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3 Benefits of Incline (and Decline) Treadmill Walks

December 24, 2024

Too cold to brave the outdoors? A treadmill at home or the gym is your no-fuss solution to keep moving—no coat or gloves required. But could the incline or decline on the treadmill make a difference for your fitness goals?

We asked Jane Kircaldie, PT, a physical therapist with Hartford Healthcare Rehabilitation Network, to weigh in. Here’s what you need to know to get started.

Treadmill walking is an easy way to stay active.

Walking is one of the easiest ways to stay active and improve your health—and the treadmill makes it even simpler.

Even short consistent sessions can lead to significant long-term benefits:

• Strengthens your heart.
• Fuels blood flow to muscles.
• Lubricates joints, including the spine.
• Lowers blood pressure and reduces body fat.
• Improves blood sugar and cholesterol levels.

And the best part? “These benefits are always available—rain or shine,” says Kircaldie. “It’s a workout you can rely on every week.”

> Related: 4 Things to Know About Indoor Cycling

3 benefits of incline treadmill walks

When you treadmill’s set to an incline, your calves, hamstrings and glutes spring into action.

Kircaldie shares the top three benefits of incline treadmill walking:

1. Builds strength.
2. Boosts cardiovascular benefits without needing to increase your speed.
3. Prepares you for real-world terrain.

“Incline walking also significantly increases calorie burn by adding workload to your muscles,” says Kircaldie. “Just be sure your incline feels safe—reduce it if it’s too steep to maintain your pace or you feel uncomfortable.”

> Related: 2 Exercises for Hip Pain You Can Do at Home

3 benefits of decline treadmill walks

Walking downhill might feel easier on your knees, but don’t be fooled—it’s still a workout.

“This new angle trains your quads, and works your shins and glutes,” says Kircaldie.

Here are the top benefits of decline treadmill walking:

1. Improves speed on flat terrain.
2. Reduces impact on joints.
3. Prepares you for outdoor walks and hikes.

“Decline walking is a great addition to your training regime to gain speed while staying joint-friendly,” Kircaldie adds.

> Related: The 4 Best Exercises for Stronger Knees, According to an Orthopedic Surgeon

Tips for starting a walking program

Before you hop on the machine, Kircaldie first shares these quick tips to map out your walking program:

1. Check-in with your doctor: If you have heart concerns, make sure it’s safe before you begin.
2. Start slow: Warm up, pick up the pace and don’t skip your cooldown.
3. Set a goal: Walk 30 minutes a day, 5 days a week or aim for 2.5 hours total each week.
4. Gear up: Choose comfortable, supportive shoes and socks.
5. Hydrate: Bring water to stay refreshed.
6. Add some entertainment: Listen to a podcast or playlist to keep it fun!

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Even beginners can benefit from incline and decline treadmill walks.

“Beginners can safely use incline and decline settings,” says Kircaldie. “Start at a one-degree incline and increase every third session.”

Want to mix things up?

“Add both incline and decline to your workout,” says Kircaldie. “It challenges your muscles, builds strength and reduces repetitive strain. If you’re looking for personalized guidance with your workouts or fitness goals, reach out—we’re here to help you feel your best.”