"Starting Incline Walking: A Guide to the Health Benefits and Tips to Begin"

Have you ever felt the burn in your lower body while walking uphill? The uphill climb may not sound appealing at first, but regular incline walking has numerous benefits that make it worth considering as part of your exercise routine. Incline walking on a treadmill is a great option if you live in a flat area without access to hills or trails.

Incline walking is a full-body workout that can burn as many calories as running on a flat surface, according to Holly Roser, a NASM-certified personal trainer. This workout increases your heart rate and provides a host of cardiovascular benefits as you fight against gravity to move yourself upward. A study showed that incline walking increases the activation of the hip, knee, and ankle extensors more than walking or running on flat surfaces.

If you're interested in learning more about incline walking, read on. Incline walking refers to walking uphill at an incline instead of on level ground. Incline walking on a treadmill is a safer option for your joints since you never have to switch directions and walk downhill. Walking downhill can be stressful on your knees, and a study found that it impairs body proprioception and increases the risk of injury. Using a treadmill allows you to set the incline to your desired percentage and to increase it over time.

Incline walking targets the lower body, especially the glutes, hamstrings, and calves. Melissa Kendter, an ACE-certified personal trainer at EvolveYou, explains that the steeper the incline, the greater the muscular demand on the muscles of the posterior chain, including the lats and erector spinae. Walking at an incline activates the glutes and posterior chain more than walking on a flat surface and can add definition to the glutes.

Incline walking also activates the upper body and core muscles. As you walk uphill, you need to keep your balance by leaning forward, which works the abdominals. Pumping your arms helps you stay balanced and adds momentum to propel you up the hill.

In addition to the benefits of regular walking, incline walking adds more intensity, causing your heart to work harder. Jason Greenwald, an ISSA Certified Group Fitness Specialist at Life Time, explains that the cardiovascular benefits of incline walking can improve your heart health, lower your risk of chronic disease, and increase your endurance and ability to tackle strenuous activities.

When you're incline walking, your body is working against the added resistance of gravity — which means you're calling on your lower-body muscles (such as glutes, calves, and hamstrings) and core to reach the top of the hill, explains Kendter. If you've ever felt like your muscles were on fire after climbing a steep hill, it's because these muscles are working hard to propel you uphill.

People who frequently incline walk will notice a difference in their strength output over time. 'Muscular strength is improved as you recruit more leg muscles in your posterior chain on your way up the hill,' says Greenwald. 

While burning calories doesn't have to be the main purpose of any workout — and can be ignored altogether if that's more your style — adding an incline to your walk or run has serious calorie-burning benefits. A study in the Journal of Biomechanics found that compared to walking on a flat surface, participants burned 17 percent more calories at a 5 percent incline and 32 percent more calories at a 10 percent incline. If walking on the treadmill is already part of your fitness routine, increasing the incline is an easy way to maximize your next workout.

Incline walking is a safe and effective workout that can benefit just about anyone. 'It's a great low-impact workout and, when done effectively, can deliver a high-intensity and heart-racing workout depending on your speed and incline,' says Greenwald.

Because incline walking is a low-impact workout, it's an ideal option for anyone with concerns about protecting their joints. 'Incline walking can be a more comfortable and safer form of exercise for those with osteoarthritis, joint injuries, and low bone density,' says Kendter. That's because incline walking delivers a similar aerobic intensity to jogging but with less stress on the bones and joints.

When incline walking, posture is of utmost importance to reap the benefits and avoid injury. 'Keep your posture upright, and try to avoid using the handrails so you don't put undue stress on your upper body and neck' by leaning too far forward, says Kendter.

Pay attention to your footwork as well. 'Always ensure your feet are pointing straight ahead and you wear supportive sneakers,' says Roser. If your feet are out of alignment (think: if you're walking with your toes slightly outward or slightly inward), you may feel knee pain. If you experience discomfort, try wearing a running shoe with stabilization or a neutral sneaker to position your ankle and foot properly, suggests Roser.

As with trying any new workout, starting slow and going at your own pace is key. 'Build up the duration, speed, and incline gradually — doing too much too soon can cause muscle strains or burnout,' says Kendter.

Ready to start incline walking? Here are a few suggestions on how to incorporate incline walking into your workout routine.

If you're new to incline walking, start slow and increase as you go, Greenwald suggests. Try incline walking for 30 minutes, starting at a walking pace that feels comfortable and doesn't make you lose your breath while speaking. Begin at a 3 percent incline and add a 1 percent incline every three minutes until you reach a 12 percent incline. 'Lower your speed before lowering your incline if it starts to get challenging and don't forget to cool down,' says Greenwald.

If you already incorporate the treadmill as part of your workout routine, try swapping your flat walk or run for an incline one to two times per week, suggests Kendter. If you're new to the treadmill, don't be afraid to test-drive the different features and get familiar with the machine. 'Try various types of incline workouts on a treadmill such as incline walking intervals, a steady incline, a steep incline, or a speed walking incline,' says Kendter.

Popularized on TikTok by creator Laurin Giraldo, the 12-3-30 workout is simple to follow. Set your treadmill incline to 12, then walk for 30 minutes at 3 miles per hour. It's important to note that beginners should expect to work up to the 30-minute mark and should take breaks as needed. For those who are new to incline walking, start out at an incline of 3 percent, and increase as you get more comfortable.

Walking on an incline for 30 minutes might sound boring — but what if you could do it to 10 of your favorite songs that are perfectly paced to match a certain treadmill speed and incline? Thanks to creators on TikTok, there's no shortage of treadmill workouts to choose from. The Taylor Swift Treadmill Strut and Lizzo Treadmill Strut are just a few fun examples.