Walking is the simplest and easiest workout for staying active, but due to unpredictable weather and increasingly busy work schedules, more and more people are unable to walk for exercise every day. So people began to wonder if there was a way to walk indoors. That's how treadmills and walking pads emerged.
But is it a worthy substitute for a walk in the fresh air? And which one works better? In this article, we're diving into the science and the lifestyle factors to help you answer the real question: Which option—walking pad or walking outside—is truly the better choice for your daily routine? Whether you are trying to improve your heart health, burn calories, or want to build consistency, in this article , we are sketching a detailed comparison and getting to learn about the practical tips to understand which one might be the perfect choice for your fitness goals.
1. Walking Pad vs. Walking Outside: A Quick Overview
Walking is a basic, low-impact physical activity that you can do without any special equipment. According to the National Health Organization, it recommends a moderate-intensity activity of 150 minutes a week, which you can easily achieve by walking daily for 20 to 30 minutes. With just walking, you can
- Improve your heart and metabolism
- Lose weight
- Minimize stress and improve your mental health
- Stay active in a mundane routine
Walking pad and walking outside are both good for your health. To understand it in a better way , here is a detailed comparison that will help you to decide as per your convenience.
| Comparison Factor | Walking Pad (Indoor) | Walking Outside |
|---|---|---|
| Accessibility & Convenience | Available anytime, rain or shine, directly at home | Depends on weather, daylight, and safe walking routes |
| Time Efficiency | Saves time — no commute, quick setup | More time commitment — travel to the route, walk, return |
| Space Requirement | Requires some floor space, but compact models slide under furniture | No equipment needed, just a safe path or sidewalk |
| Weather Impact | Not affected by temperature, rain, cold, heat, or snow | Weather conditions significantly influence consistency |
| Surface & Terrain Variety | Mostly level and uniform walking surface (incline option for intensity) | Natural variations — slopes, hills, grass, pavement, trails |
| Calorie Burn Potential | Moderate to high, especially with incline and speed adjustments | Potentially high, especially on varied terrain and hills |
| Joint Stress & Impact | Usually lower impact surface with cushioning | Hard surfaces may increase joint stress over time |
| Muscle Engagement | Engages primarily lower body muscles; incline adds challenge | Engages more muscles naturally due to the varied terrain and balance |
| Mental & Emotional Benefits | Can be motivating with entertainment or app tracking | Strong mental boost from fresh air, scenery, and nature exposure |
| Motivation & Enjoyment | Good for routine; may feel repetitive | More enjoyable for many due to the scenery and exploration |
| Social Interaction | Usually solo unless at home with others | High potential — meet neighbors, walk with friends |
| Safety Factors | Safe from traffic and uneven ground | Potential hazards like cars, cyclists, and rough terrain |
| Progress Tracking | Built-in or app-based tracking (distance, speed, incline) | Tracking requires a wearable device or a smartphone |
| Consistency & Routine | Easier to stay consistent regardless of schedules | Dependent on willpower, weather, and daily routine |
| Mental Stimulation | Less environmental stimulation, but multitasking is possible | High mental stimulation with new views and exploration |
| Cost Consideration | Initial investment in a walking pad device | Free — only need proper walking shoes |
| Ideal For | Busy schedules, home workouts, year-round consistency | Nature lovers, mental refresh, social walkers |
2. Walking Pad vs. Walking Outside: Benefits
Because walking is a low-impact activity, whether you walk outside or spend time on a walking pad, both have their own pros and cons.
Benefits of Walking Pads
Walking pads offer more convenience and flexibility than walking outside, allowing you to walk without leaving your home, regardless of time, weather, or schedule. People are liking the walking pads more because
- You don't have to get dressed up or plan a route.
- Walking pads are weather-independent, as regardless of rain, snow, or hot weather, you can easily work out at your convenience.
- It fits into your busy workdays, even beside a desk.
- Ideal for spaces where outdoor walking conditions are difficult
- You can track your heart rate, calories, goals, and progress.
- They are space-efficient, as their folding feature would not take up much space.
- You can achieve your daily step goal without leaving home.
Furthermore, walking indoors allows you to multitask; for instance, you can catch up with your show or answer a message while moving. Their features vary depending on the brand, but the modern ones come with automatic incline, app connectivity, and a quiet motor. For instance, the Novawalk W50 Trekpad offers versatility and professionalism just like a treadmill, but in a compact size. It offers support with up to 4 mph and an automatic incline feature, so you don't have to find a hilly area near you to create difficulty.
Benefits of Walking Outside
Walking outside is the traditional way of staying active without requiring any equipment or rules. The benefits of walking outside include improving your mental and physical health, as well as releasing stress, improving metabolism, and helping you shed extra pounds. Here you have the option to vary it according to your needs through intensity and pace on different surfaces.
- Walking outside boosts your mental well-being by regulating serotonin levels
- It supports vitamin D production with exposure to sunlight
- Burn more calories on varied terrain
- Improves balance and stability, strengthens muscles, and enhances overall balances
- Improves your sleep quality
- It increases motivation through scenery
Walking outside is more than just an activity; it supports mental clarity, emotional balance, and overall well-being of a person.
3. Walking Pad vs. Walking Outside: Calorie Burn
Walking overall provides an effective cardiovascular exercise that regulates your heart rate. If you maintain a steady pace for 30 minutes, your blood circulation increases, leading to a boosted calorie-burning process, especially in an inclined position on a walking pad with an incline, imitating uphill walking.
Whether you walk outside or on a walking pad, you will eventually burn calories depending on factors like duration, intensity, and path. Here is a table explaining the estimated calories burned on both the walking pad and walking outside.
| Duration (minutes) | Intensity Level | Walking Pad (Flat Surface) | Walking Pad (Incline 8–12%) | Walking Outside (Flat Pavement) | Walking Outside (Hilly / Varied Terrain) |
|---|---|---|---|---|---|
| 15 minutes | light (2–2.5 mph) | 50–65 calories | 65–80 calories | 55–70 calories | 70–90 calories |
| 15 minutes | moderate (3–3.5 mph) | 70–90 calories | 90–120 calories | 80–100 calories | 100–130 calories |
| 30 minutes | light (2–2.5 mph) | 100–130 calories | 130–160 calories | 110–140 calories | 140–180 calories |
| 30 minutes | moderate (3–3.5 mph) | 140–180 calories | 180–240 calories | 160–200 calories | 200–260 calories |
| 45 minutes | moderate (3–3.5 mph) | 210–270 calories | 270–350 calories | 230–290 calories | 300–380 calories |
| 60 minutes | moderate (3–3.5 mph) | 280–360 calories | 360–480 calories | 300–400 calories | 400–520 calories |
| 60 minutes | brisk (4 mph) | 350–450 calories | 450–600 calories | 380–480 calories | 500–650 calories |
4. Walking Pad vs. Walking Outside: Health and Fitness Considerations
Speaking of using a walking pad and walking outside, they offer real results only if you are serious about your physical and mental well-being.
Consistency and Motivation
Consistency plays a major role in fitness. Many people struggle to walk outside daily when the weather turns poor or they get busy.
While walking pads address this by keeping your exercise accessible without a time barrier, and you achieve your daily steps more easily. The Merach W50 integrates tracking with fitness apps, making it even easier to stay motivated and consistent by tracking your progress.
Joint Stress & Impact
Walking is low impact , but surfaces matter . Outdoor pavements can be hard and uneven, which might strain joints over time.
Walking pads with cushioned decks help reduce stress on knees and hips, making them suitable for everyday use, especially for people with joint sensitivities.
5. Which One Is the Best?
Choosing between a walking pad and walking outside is tricky, but the simplest answer is that it depends on your lifestyle and your fitness goals. Regardless of the weather or schedule, a walking pad is unbeatable because it fits easily into your home routine and lets you walk anytime.
Outdoor walking, however, offers mental health benefits like fresh air, scenery, and natural terrain that engage more muscles and boost mood. If your priority is convenience, regularity, and time efficiency, a walking pad is the better choice.
If you value variety, mental stimulation, and enjoying nature, outdoor walks win . Ideally, combining both gives you the best of both worlds.
6. FAQs about Walking Pad vs. Walking Outside
Here are a few queries people usually ask related to walking pads.
Q1. Are walking pads effective for weight loss?
Yes, walking pads are good for weight loss if used consistently, as they are considered a low-impact cardio that helps in the calorie-burning process and improves your metabolism. A brisk walk of 30 to 60 minutes daily creates a calorie deficit with time, when combined with a balanced diet. The inline feature in a walking pad increases the intensity of calorie burn. However, you have to stay consistent for better results.
Q2. Can you use a walking pad every day?
Walking pads are usually safe for daily use as it is a low-impact activity , causing limited stress on your joints. Many people use it for light cardio, step goals, or even while working at a standing desk. However, it is important to listen to your body and avoid overexerting it. Start with manageable durations and gradually increase time and speed. Wearing supportive shoes and maintaining proper posture also helps prevent discomfort. Daily walking can improve circulation, endurance, and energy levels when done at a moderate intensity.
Q3. Is a walking pad better than a treadmill?
Walking pads and treadmills look similar, but they serve a different purpose. A walking pad is compact, quiet, and designed for a light walk or jog. It is ideal for small apartments and home offices. However, a traditional treadmill supports high speed for an intense workout. If your goal is steady daily walking, step counting, or light cardio, a walking pad is practical and space-efficient. If you plan to run regularly or train at high speeds, a full treadmill may be more suitable. Your fitness goals determine the better option.
Q4. How many steps can you get on a walking pad?
It depends on your walking duration and pace. Usually , on average, a lightweight moderate pace of about 3 miles per hour can give you roughly 3,000 to 4,000 steps in 30 minutes. If you walk for an hour, you may reach 6,000 to 8,000 steps. Many people use walking pads to help achieve the popular 10,000-step daily goal. Because it is convenient and accessible indoors, users often accumulate steps more consistently throughout the day, especially during work breaks or while multitasking.
7. Conclusion
Walking outside vs . walking pad both offer equally good and real benefits. A walking pad offers convenience regardless of limiting it to the weather, time, or safety. Whereas walking outside allows you to get some fresh air, uplifts your mood, and benefits your mental health. A combined approach works the best by incorporating your walking pad for busy schedules and weekends, and for pleasant evenings for long routes. This will ensure consistency and a balance for health effectiveness. For a walking pad, Novawalk W50 Trepad is the best and most reliable choice.
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