Regular exercise brings countless health benefits, such as strengthening the heart, losing weight, and lowering insulin levels. Walking or running on a treadmill is an excellent way for everyone to exercise. Not only can treadmill workouts bring numerous health benefits, but they can also help you burn many calories and keep you slim. However, the key to an effective treadmill workout is consistency. Only through regular exercise will you see positive effects on your health. You may already know your preferred speed for running or walking on the treadmill, but you definitely want to know how often you should use it to stay in good health. Read on as I explain this in detail from three perspectives.

Designing a Schedule That Fits Your Rhythm

To stay healthy, you need to exercise every day. The amount and type of exercise you need depend on your age and physical condition. The French National Institute for Prevention and Health Education (INPES) recommends at least 30 minutes of brisk walking every day. Depending on your lifestyle and level of activity, you may already be meeting part or all of this goal just by going about your daily routine. However, if you have a sedentary job, using a treadmill is an excellent way to achieve the recommended daily minimum. You can certainly go beyond that: your treadmill can help you transition from “physical activity” to genuine sport. This can bring multiple health benefits, such as improved endurance, stronger bones and joints, reduced risk of cardiovascular problems, lower chances of developing certain types of cancer, and fewer eating disorders. Additionally, running or engaging in other cardio-based activities can improve your mood and reduce the likelihood of developing psychological disorders like depression.

The Ideal Frequency for Daily Exercise

To make the most of your treadmill, you should aim for more than 30 minutes of exercise on it daily, but not necessarily much more. Research shows that excessive exercise is not desirable. Of course, not everyone can exercise on the treadmill for long periods and frequently. But whatever you do, the most important thing is to do it regularly. Sporadic workouts have no long-term positive effects on your body, no matter how good they might make you feel in the moment. So, what is the ideal approach? Set up a weekly routine and stick to it. Running on your treadmill 3-4 times a week is a good rhythm. Make sure to take one or two days off and limit yourself to five sessions a week. Remember, setting a goal is simple, but staying motivated and committed over the long run is usually more challenging.

Staying Motivated Over the Long Term

Beginners often find running monotonous and boring. But as you get used to it, you’ll find you enjoy running more and more. Soon, you’ll look forward to your next session instead of dreading it! Before you see real progress, you need to get yourself moving. Do this by setting a schedule that doesn’t interfere with your other obligations. Start with relatively short sessions at proper intervals, allowing your body to get used to the routine without feeling too fatigued. Then, challenge yourself: be ambitious but realistic. For example, try to complete a specific distance and record the time it takes you.

Here’s an effective tip: keep a running journal, noting what you did and how you performed each day. This not only helps you see the positive health effects of your training sessions but also keeps you on a regular schedule. Soon, you won’t want to miss a workout and face an empty page in your journal. Use your treadmill and stay motivated over the long term to maintain good health.

Conclusion

Ideally, you should use your treadmill every day to stay in good health. But always listen to your body and don’t overexercise in pursuit of good results.