‘This is probably the most underused tool for this age group’: personal trainer shares the key treadmill settings seniors should be using

Walking, running or 'Jeffing' on a treadmill can be a great way to stay healthy in later life, as it allows for exercise in a controlled environment to improve cardiovascular fitness, strength and balance. Once you get the hang of using treadmills, they become an ideal training partner.

According to James Stirling, a personal trainer and Technogym Ambassador, using a treadmill has several benefits over outdoor running for older adults. Firstly, most treadmill belts have some give, which reduces impact loading compared to sidewalks, making it particularly beneficial for anyone managing joint sensitivity. Secondly, treadmill running eliminates many fall risks caused by unpredictable surfaces, such as ice or uneven kerbs, especially during colder seasons.

Treadmill running also provides more control over speed and incline, allowing for structured workouts tailored to individual needs. Stirling advises beginners to start with a mild incline of 1-3% at an easy pace, which builds strength and cardiovascular capacity without the added impact of speed. This is a particularly underused tool for this age group. The emergency clip on treadmills can also provide an additional safety net by stopping the belt if the user falls or moves too far from the console.

Stirling recommends a run/walk protocol as the best starting point for treadmill workouts. By gradually increasing the run intervals and reducing the walk intervals, seniors can build up to running for around 20 minutes. Adjusting the incline can also help progress their treadmill running without raising the speed, which might feel more manageable.