Reading While Walking on a Treadmill: Is It Harmful to Your Eyes?

Many people opt for treadmill usage to combine mild exercise with mental activities such as reading. However, is this practice harmful to your eyes? This article will explore the potential risks, provide tips, and address common concerns.

Understanding the Risks of Treadmill Reading

While reading while on a treadmill may not cause physical harm to your eyes per se, it can lead to several issues:

Eye Strain

Focusing on a book or screen while in motion can result in eye strain. Factors such as improper distance between the material and your eyes or poor lighting can exacerbate this. Eye strain can cause discomfort, headaches, and even contribute to digital eye strain (also known as computer vision syndrome).

Balance and Posture

Reading can distract you from maintaining proper posture and balance, which is crucial for your safety. If you are not accustomed to multitasking while exercising, you may risk accidents or falls.

Motion Sickness

Some individuals may experience motion sickness when reading while walking on a treadmill. This can lead to discomfort, headaches, and dizziness. Motion sickness can affect anyone, even those who usually don’t experience this condition in other situations.

How to Safely Incorporate Reading on the Treadmill

While reading on a treadmill isn't inherently harmful, it's important to take precautions to ensure your safety and comfort. Here are some tips:

Set Up Your Setup Properly

To avoid eye strain and maintain balance, it's essential to set up your reading material correctly:

Position your reading material on a stable surface. Using an adjustable standing desk or a purpose-built table over your treadmill can help keep the material steady. Ensure the material is at a comfortable reading distance to your eyes. Typically, this distance is 18-24 inches (45-60 cm). Keep good lighting. Avoid using the treadmill in a dark environment as poor lighting can increase eye strain.

Choose the Right Speed

The speed of the treadmill is crucial. For mild exercise and to avoid distractions, walk at a speed of around 4 kilometers per hour (2.5 miles per hour) or lower. This allows you to read and type comfortably without straining your eyes.

Alternate Between Activities

Since the primary goal of using a treadmill this way is not high-intensity exercise but moderate exercise and a break from sitting, consider alternating between reading, typing, and walking at different intervals. This can help maintain focus and prevent overexertion.

A Personal Experience

Many individuals have tried treadmill reading but find it challenging due to the constant movement of the head. This can cause you to lose your place and constantly refocus. To address this issue:

Set Up a Stable Reading Surface

Using a standing desk or a custom-built table over the treadmill can help stabilize your reading material. Here’s an example setup:

A useful alternative is to use an adjustable standing desk, which can be height-adjusted to accommodate different activities. Another option is to use a weighted-down tray or holder to keep the reading material steady.

Conclusion

In summary, while reading itself isn't harmful to your eyes, it's essential to be aware of how it may affect your overall safety and comfort. By setting up a stable reading surface, choosing the right speed, and alternating activities, you can enjoy treadmill exercise and reading without compromising your well-being.