Benefits of 40 Minutes on a Treadmill

Treadmills used to be those stationary machines at your gym that allowed you to watch a television as you put in your 30 minutes of cardiovascular exercise. But now medical professionals recommend you get in 40 minutes of cardiovascular exercise three times a week or more, and you can do it walking on a treadmill underwater or even at your own desk. Benefits include greater weight loss, less strain on the joints and improved heart health.

Increased Weight Loss

• Whether you are using an underwater treadmill or a treadmill on land, walking for 40 minutes can result in your burning between 80 and 100 calories for every mile you walk, according to the WALK USCB Program. This estimation is based on an average 150-pound person. You will experience greater or less weight loss depending on your fitness level and speed.

  Count the steps you take in your first minute of walking to determine how many minutes it takes you to cover 1 mile at that pace. For example, 105 steps in a minute will equal 1 mile if you walk at that pace for 20 minutes. You could cover 2 miles during your 40-minute treadmill walk at that pace and potentially lose 200 calories.

Reduce Joint Strain and Chances of Falling

• If you are recovering from an injury or if you suffer from arthritis, you don't have to give up your exercise and walking on the treadmill. You can walk on an underwater treadmill. This type of treadmill works to reduce joint strain while you are exercising, because the pool water makes you more weightless, which reduces joint strain.

  If you are in good enough health to use a regular treadmill, you will still enjoy less joint strain on it than you would from walking on concrete surfaces. You also are less likely to trip over a walk, get chased by a neighbor's dog or fall. The side hand rails on the treadmill help you steady yourself if you become tired or unbalanced, and you don't have those to hold onto on regular road surfaces. In addition, obese people, who might otherwise have a harder time with weight-bearing exercises, can exercise more easily in the water.

Improve Heart Health

• Consistent exercise of 40 minutes daily, at least three times a week, at your target heart rate improves your heart health, according to the Cleveland Clinic. Treadmills generally have heart rate monitors on them, allowing you to monitor when you have gotten your heart rate up to the appropriate level for your age and fitness, and to see that it stays in that range for 40 minutes.

  Exercising on the treadmill improves your cardiovascular system overall. It reduces your heart disease risk factors, even if a hereditary factor for heart disease is present. It also helps your heart work more efficiently.