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Incline walking offers middle-aged women a simple yet powerful way to improve their health by boosting heart health, strengthening bones, burning calories, enhancing mood, and reducing stress, all while fitting easily into a busy lifestyle.
As an avid walker, I can’t tell you enough how much I love my daily walks! I was a runner but over the years, I started to trade the high-impact pounding of running (and the hip and back pain that came with it) for something kinder to my joints.
But let’s be honest: I still miss that “runner’s high”—that feeling of pushing my heart rate and challenging my body. That’s when I discovered the magic of incline walking!
Women ask me all the time: “How can I ramp up my low-impact walks?”
Adding incline—whether on a treadmill or by finding outdoor hills—is one of the best ways to challenge your body while keeping it gentle on your joints. It’s like turning your walk into a power-packed workout!
Plus, incline walking isn’t just about burning calories; it’s a multitasking activity that builds strength, improves your heart health, and even lifts your mood.
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Physical Benefits of Incline Walking for Women Over 50
When you introduce incline walking into your routine, you’re not just walking—you’re leveling up your workout in a big way! Here’s how adding some elevation can transform your fitness and health.
Check out these health benefits of incline walking:
1. Low-Impact Exercise for Joint Health
Incline walking is a joint-friendly workout that delivers big benefits without the pounding. As we age, protecting our joints becomes a priority.
Walking uphill helps strengthen the muscles around your knees and hips, which adds stability and support—key for avoiding injuries.
2. Strengthens Bones and Prevents Osteoporosis
One of the lesser-known perks of incline walking is how it supports bone health. The uphill motion creates resistance and puts more force through the bones than walking on a flat surface.
This helps build and maintain bone density, reducing the risk of osteoporosis. It’s like weightlifting for your legs!
If bone health is a concern for you, check out these 6 early warning signs of osteoporosis to watch for. You can also use my 10 osteoporosis exercises to start strengthening your bones!
3. Improves Cardiovascular Health
Walking at an incline gets your heart pumping without the need for running or intense cardio workout. By challenging your cardiovascular system, you can improve heart health and stamina—both vital for women in midlife and beyond.
And if you add little spurts of incline (aka hills) to your walks, it mimics high intensity interval training (HIIT) pushing your heart way up and then allowing it to come down a bit before doing it again.
All great for us midlife women! Some sources claim that middle aged women should avoid HIIT, but I actually disagree. Here are 5 benefits of HIIT workouts during menopause!
4. Boosts Mood and Reduces Stress
If you’ve ever felt a sense of accomplishment after tackling a hill, you know the mental health benefits are just as powerful as the physical ones.
Incline walking releases endorphins, those feel-good hormones that can help reduce stress and lift your mood.
5. Calorie-Burning Powerhouse
Walking on an incline isn’t just a calorie-torching workout—it’s a heart-pumping powerhouse!
Studies show that walking briskly at a 5–10% incline can elevate your heart rate to levels comparable to jogging on flat terrain. This means you can get the cardiovascular benefits of running without the high-impact pounding on your joints.
For example, a 150-pound person walking at 3.5 mph on a 5-10% incline can burn around 350 calories in an hour compared to just 250 calories on flat ground.
And as your incline increases, so does your calorie burn—making it an efficient way to maximize your time and effort.
6. Builds Muscle Strength and Tone
Uphill walking is essentially strength training in disguise! Unlike flat walking, incline walking targets your glutes, hamstrings, calves, and even your core.
These muscles engage more intensely to help you push yourself upward, leading to increasing muscle and definition. In other words – it’s more of a lower body strength workout that flat land.
Over time, this added resistance can help build lean muscle mass, which also gives your metabolism a boost since muscle burns more calories at rest than fat does.
7. Improves Balance and Coordination
When you’re walking uphill, your body has to stabilize itself more than it would on flat ground. This requires your core and smaller stabilizing muscles to engage, helping to improve balance and coordination.
This benefit is especially important as we age because maintaining good balance reduces the risk of falls—a major concern for women over 50.
Incorporating incline walking into your routine helps you stay steady on your feet, whether you’re hiking a trail (check out rucking!), walking down a flight of stairs, or simply navigating everyday life.
8. Increases Endurance and Stamina
If you’re looking to build your cardiovascular endurance and overall stamina, incline walking is your go-to workout.
Walking uphill forces your heart and lungs to work harder to deliver oxygen to your muscles, which strengthens your cardiovascular system over time. It’s always humbling to me when I add in hills.
My heart rate goes way up when I walk on an incline more than I expect and like I said above, it gets my heart rate into my aerobic zone I like to call working: comfortably hard.
I am able to still talk a little but I am definitely breathing heavy through my mouth.
Learn your ideal zone using my Target Heart Rate Zone Calculator!
This endurance boost translates to other areas of your life, making activities like climbing stairs, carrying groceries, or keeping up with your grandkids feel easier. And the best part?
Unlike running or high-impact cardio, incline walking delivers these stamina-building benefits without putting unnecessary stress on your joints.
How to Incorporate Incline Walking into Your Routine
Ready to experience all the amazing benefits that come with incline walking? Take you walking game up a notch using these practical tips to get started.
Start Gradually and Listen to Your Body
If you are a beginner, start with a gentle incline (2–3%) and increase the intensity as your strength and stamina improve.
My sweet spot is 8% when I’m going for a longer walk. But if I’m doing intervals I pump it way up to over 10%.
Check out my treadmill interval workouts that you can follow along with your treadmill at home.
Find an Incline That Works for You
Experiment with outdoor hills, treadmills, stair climbing, or even bridges. Pick what fits your lifestyle!
You may be surprised how many hills or sets of stairs you can find in your area!
Utilize Walking Poles for Added Support
Poles can help with balance and provide an upper-body workout. I find this especially true when the terrain is uneven like hiking.
Add a Weighted Vest to Amp Up the Effort
If you’re looking for an extra challenge, a weighted vest can help you burn more calories and strengthen your core. This has been my extra motivator lately.
I put on my 8 or 12 pound vest and oh boy do I notice the difference in effort and calorie burn.
Check out my guide for using a weighted vest for walking. It includes benefits and expert tips for getting started!
Make It Enjoyable with Music or Podcasts
Create a playlist or dive into a podcast—anything to make your walk fun and engaging! I literally look forward to my walking time to catch up on my favorites.
Funny fact: I have a girlfriend that I walk with and we listen to the podcasts together. I just hold my iPhone and we both listen on speaker. We take a few hills, stairs, and discuss the issues on the podcast – so fun!
Safety Tips for Incline Walking
Safety first! Keep these tips in mind to avoid injuries and make the most of your workout:
- Wear Supportive Footwear: Choose shoes designed for walking or running with proper cushioning and support. I wrote an entire guide on how to choose the best walking shoes because this step is so important!
- Stay Hydrated: Carry water, especially if you’re walking outdoors.
- Choose Safe Walking Locations: Stick to well-lit, low-traffic areas if you’re outside.
- Listen to Your Body: Rest as needed and don’t ignore discomfort.
Conclusion: Embrace the Power of Incline Walking
Walking is already one of the best forms of exercise, and adding incline takes it to the next level. Not only is it a sustainable way to stay active, but it’s also packed with health benefits for your body and mind.
Celebrate your progress, add in some inclines when you can and enjoy the journey. Every step up a hill is a step toward better health!
Start small, like 2–3% on a treadmill or a gentle outdoor slope. Over time, you can work up to steeper inclines (I like 8–10% on the treadmill!).
There is no specific amount of time- do what you can. Aim for at least 30 minutes of moderate-intensity incline walking when you have time. But also incorporate quick hills and bigger inclines from time to time to create a HIIT workout.
Yes! It can be modified to suit your needs. Always consult a doctor or physical therapist to find the best approach for you.
Absolutely! It’s a fantastic way to burn calories, tone your muscles, and support a healthy weight when paired with good nutrition.
It’s best to wear shoes specifically designed for walking or running to ensure proper support.
