When we think of walking for fitness, most of us automatically imagine a flat surface. However, many gyms offer treadmills with an incline option, and outside, nature provides us with hills to explore. But what’s the best option for your body? Should you stay on a flat level, or is walking on an incline, whether up or down more beneficial?
Today, we’ll dive into what happens when you change that angle. How do your feet, centre of gravity, and even your Pilates practice come into play when walking on an incline versus a flat surface?
Walking on Flat Surfaces
A flat surface may seem the easiest and most straightforward option. Walking on flat ground allows you to maintain a neutral posture, with your centre of gravity evenly distributed. This is excellent for working on endurance, cardiovascular health, and maintaining a consistent pace without significantly shifting how your body moves.
On a flat surface, your feet maintain a regular rolling pattern, from heel to toe, with minimal stress on the joints. This type of walking is less intense on the lower body muscles compared to an incline, making it ideal for those recovering from injury or looking to increase daily activity without too much strain.
Walking Uphill: A Challenge for Your Centre and Feet
Walking on an incline engages your muscles differently. The key change is in your centre of gravity your body has to lean forward slightly to keep balanced as you climb, which engages your core and stabilising muscles more actively.
Research suggests that walking uphill not only boosts cardiovascular health more than flat walking but also strengthens the lower body, particularly the glutes, hamstrings, and calves. For Pilates teachers, this is an excellent way to help clients enhance their core engagement while focusing on the posterior chain. The increased demand on these muscles can lead to improvements in overall body strength, balance, and stability, which complements Pilates work.
However, it’s important to note what happens to the feet during uphill walking. The angle of the incline causes your feet to strike the ground differently more emphasis is placed on the forefoot, which can lead to overuse if not done mindfully. For those with tight calves or Achilles issues, it’s essential to warm up thoroughly before tackling a steep incline.
Walking Downhill: Stability and Control
Walking downhill is often overlooked, but it offers its own set of challenges and benefits. While gravity assists in the movement, downhill walking requires more control, especially through the quads and the feet. Your centre of gravity shifts back slightly to prevent overbalancing, which can engage the core differently than uphill or flat walking.
The feet also experience a different load pattern here there’s more impact on the heels and potential strain on the knees as the body works to slow down the descent. Pilates teachers might recognise this as a scenario where body control and core stability become paramount. Encouraging clients to focus on maintaining control and alignment while walking downhill can enhance their proprioception and balance, skills that translate well to Pilates movements.
Which Is Best?
So, is it better to walk on a flat surface or an incline? The answer depends on your goals. For cardiovascular fitness and lower body strength, walking uphill offers more intensity and engagement, particularly for the glutes and hamstrings. For stability and control, downhill walking challenges the core and quads. Flat walking remains a steady option for endurance and joint health.
For Pilates practitioners, all three options have their place. Walking on an incline, whether up or down, can complement Pilates work by enhancing strength, balance, and control. However, it’s important to tailor these options to individual needs—particularly when considering foot mechanics, knee health, and core engagement.
Encourage your clients to mix it up try all three and see how they feel in their bodies. As with Pilates, the key is mindful movement and ensuring that the form stays strong, whether walking on a treadmill or up and down the hills outside.
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