What Kind of Mat for Walking Exercises?

With the variety of exercise mats that exist, choosing one may seem like an overwhelming task. But you can quickly narrow your choices by selecting from the type specifically designed for your intended use. For walking, it is the cobblestone mat. This mat affords a novel yet simple and convenient means for walking your way to fitness and better health, according to the Oregon Research Institute.

A cobblestone mat contains small- to medium-sized hard plastic imitation stones randomly embedded in its surface, simulating a cobblestone walking surface. Cobblestone mats are typically about 6 feet long by 1.5 feet wide. They may vary widely in quality of construction, with the best ones providing a walking terrain much like you would experience on a smooth, river rock cobblestone path such as those found in China or other Asian countries.

In addition to a large amount of anecdotal evidence, research findings have provided evidence related to the benefits of cobblestone walking. Use of a cobblestone mat may contribute to reduced blood pressure and improved balance and mobility for older adults. In a randomized trial reported in the “Journal of the American Geriatrics Society,” researchers assigned participating inactive adults age 60 and older to either regular walking or cobblestone mat walking exercise. Individuals who walked on the cobblestone mat experienced improved physical functioning and lowered blood pressure to a greater extent than those who engaged in conventional walking exercise.

Allow yourself some time to adjust to walking barefoot on the uneven surface of a cobblestone mat. You can walk back and forth on one mat or place two together, either end to end or side by side, to increase the length of your walking surface. Gradually work up to at least 30 minutes of cobblestone mat walking per exercise session. In order to gain the benefits of walking on a cobblestone mat, plan to spend at least 180 minutes a week on this activity. You may wish to do three 60-minute exercise sessions per week or six 30-minute sessions per week. Expect that you may see results after 16 or fewer weeks of this exercise regimen.

Rooted in traditional, holistic Asian medicine, cobblestone mat design is based on the principles of reflexology. The uneven cobblestones on the mat are thought to regulate acupoints on the soles of the feet, according to Oregon Research Institute. The protruding cobblestones, in conjunction with the body’s own weight, allow for the stimulation of the reflex points on the feet.

Article reviewed by Basil Sinclair Last updated on: Jan 14, 2012

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