In recent years, the popularity of under-desk treadmills, also known as walking pads, has surged dramatically. Google searches for “under desk treadmills” have increased by 300% in the last year alone, and videos tagged with #treadmilldesk have garnered over two billion views on TikTok.
This trend reflects a growing awareness of the health risks associated with prolonged sitting and a desire to incorporate more physical activity into daily routines.
The Sedentary Lifestyle Crisis
Studies indicate that 81% of UK workers spend between four and nine hours each day sitting at a desk. This sedentary lifestyle has been linked to a range of health issues, including cancer, type 2 diabetes, and heart disease. Queen’s University Belfast research highlights that the NHS spends at least £700 million annually treating diseases exacerbated by sedentary behaviour. Sitting for extended periods has been dubbed “the new smoking,” underscoring its detrimental impact on health.
In response to this health crisis, under-desk treadmills offer a practical solution. These devices enable users to walk while working, thereby reducing the time spent sitting and mitigating the associated health risks.
The information for this article is largely based on Priyankaa Joshi’s own experience when she wrote for Women’s Health Magazine. Priyankaa is the magazine’s senior health and wellness writer specializing in expert-tested reviews. You can check out her conclusions about using the walking pad, or under-desk treadmill, for two weeks on this link.
Understanding Under-Desk Treadmills
An under-desk treadmill is a compact, flat machine without handles that fits under your desk, allowing you to walk while you work. Unlike standard treadmills designed for high-speed running, walking pads typically support speeds ranging from 0.5 to 4 mph, catering to low-intensity exercise suitable for desk work.
The best models are lightweight, easy to move, and often foldable, making them convenient to store when not in use. Quiet motors are essential to avoid disrupting workflow or video calls. While some models come with built-in desks, most users will need to invest in a standing desk or a standing desk converter to complete their setup.
Benefits of Using an Under-Desk Treadmill
Using an under-desk treadmill offers numerous benefits, particularly for those who spend a significant portion of their day at a desk. Lesley Brown, a senior physiotherapist at Ten Health & Fitness, emphasizes the health advantages: “An under-desk treadmill is a great way for busy desk workers to get their steps in and meet the NHS guidelines of 150 minutes of physical activity per week.” She also notes the convenience of being able to exercise indoors during winter or in inclement weather.
David Wiener, a training specialist at Freeletics, highlights the mental health benefits: “Studies have found that under-desk treadmills can help improve motivation, creativity, focus, and even reduce anxiety levels.” Additionally, increased physical activity can enhance productivity by boosting energy levels and reducing the lethargy associated with prolonged sitting.
Physical Health Benefits
- Better Sleep: Regular physical activity promotes better sleep patterns.
- Reduced Stress: Walking can help lower stress levels and improve mood.
- Improved Cardiovascular Health: Regular walking strengthens the heart and improves circulation.
- Lower Disease Risk: Increased activity reduces the risk of diseases such as cancer, diabetes, and heart disease.
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Drawbacks to Consider
Despite their many benefits, under-desk treadmills are not without potential drawbacks. Sam Pryn, co-founder of the women-only gym StrongHer, warns that while increasing movement is beneficial, it’s crucial to balance indoor exercise with time spent outdoors to get fresh air and natural light, which are essential for mental health and vitamin D synthesis. Hollie Grant, founder of Pilates PT, adds that mindful movement is important to avoid injury and suggests using supportive footwear to protect the knees and lower back.
Usage Recommendations
The frequency and duration of under-desk treadmill use will vary based on individual needs and fitness levels. Wiener suggests starting with around an hour per day, divided into intervals, while Pryn advises making small, sustainable changes. Brown cautions against overuse initially to prevent injury and recommends gradually increasing usage as the body adapts.
How Does Your Body Change if You Use an Under-Desk Treadmill Every Day?
Using an under-desk treadmill every day can lead to several positive changes in one’s body, both physically and mentally. Here are some of the key transformations one might experience:
Physical Changes
1. Improved Cardiovascular Health
Walking regularly on an under-desk treadmill can enhance cardiovascular fitness. It helps to strengthen the heart, improve blood circulation, and reduce blood pressure. Over time, this can lead to a healthier heart and a decreased risk of cardiovascular diseases.
2. Weight Management
Consistent daily use of an under-desk treadmill increases overall physical activity, which helps burn more calories. This can contribute to weight loss or help maintain a healthy weight, especially when combined with a balanced diet.
3. Enhanced Muscle Tone and Strength
Regular walking engages various muscle groups, including those in the legs, glutes, and core. This can lead to improved muscle tone and strength, particularly in the lower body. For those who use it for light jogging, it can also engage the upper body and improve overall muscle balance.
4. Reduced Risk of Chronic Diseases
Increased daily activity can lower the risk of developing chronic conditions such as type 2 diabetes, certain cancers, and osteoporosis. Walking helps regulate blood sugar levels, improve bone density, and reduce inflammation.
5. Better Posture and Reduced Back Pain
Using an under-desk treadmill encourages more movement throughout the day, which can alleviate back pain associated with prolonged sitting. Improved posture and reduced stiffness are also common benefits as the body stays more active.
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Mental and Emotional Changes
1. Reduced Stress and Anxiety
Physical activity, even at low intensities, triggers the release of endorphins, which are natural mood lifters. Regular walking can help reduce stress, anxiety, and symptoms of depression, leading to improved mental health.
2. Increased Productivity and Focus
Studies have shown that light physical activity can enhance cognitive function and productivity. Using an under-desk treadmill can help improve focus, creativity, and overall work performance by reducing the afternoon slump and increasing energy levels.
3. Better Sleep Quality
Regular exercise, including walking, has been linked to better sleep patterns. Daily use of an under-desk treadmill can help regulate sleep cycles, leading to more restful and restorative sleep.
Long-Term Benefits
1. Sustainable Health Habits
Incorporating an under-desk treadmill into daily routines can promote long-term health habits. It encourages a more active lifestyle, making it easier to meet the recommended levels of physical activity without requiring additional time for exercise.
2. Longevity and Quality of Life
Regular physical activity is associated with a longer lifespan and improved quality of life. Daily use of an under-desk treadmill can contribute to these benefits by supporting overall health and well-being.
Practical Considerations
While the benefits are significant, it’s important to use the under-desk treadmill correctly to avoid potential drawbacks such as repetitive strain injuries. Here are some tips:
- Start Slowly: Begin with short sessions and gradually increase the duration as your body adapts.
- Maintain Good Posture: Ensure your workstation is ergonomically set up to support good posture while walking.
- Wear Appropriate Footwear: Use supportive, cushioned shoes to protect your joints and feet.
- Listen to Your Body: Pay attention to any discomfort or pain and adjust your usage accordingly.
Personal Experience: Testing an Under-Desk Treadmill for 2 Weeks
Priyankaa Joshi, a health and fitness writer, shared her experience using the JTX MoveLight Walking Treadmill for two weeks. Despite being an active person, she found herself sitting for long periods, both at work and during leisure time. Testing the under-desk treadmill was an opportunity to balance her work activity and increase her daily steps.
Joshi found that the treadmill was well-suited for tasks that didn’t require deep concentration, such as answering emails or taking calls. She experienced increased energy and productivity, particularly in the afternoons, and noted improvements in her creativity and focus. However, she also learned the importance of moderation, as overuse initially led to back discomfort.
Are Under-Desk Treadmills Worth It?
For those who spend long hours sitting and want to incorporate more movement into their day, under-desk treadmills can be a valuable investment. They offer numerous physical and mental health benefits, potentially improving overall productivity and well-being. While they may not be suitable for every task or every person, the convenience and health advantages make them a worthy consideration for anyone looking to enhance their work-activity balance.
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image sources
- Sleeping: Shane on Unsplash
