How Much Can a Desk Treadmill Actually Boost Your Fitness?

We often hear about the dangers of a stationary lifestyle. Sitting still for hours every day can increase our risk of heart disease and hypertension, and lead to pain and muscle weakness, among other health consequences. Unfortunately, over 80 percent of jobs in the United States are predominantly sedentary, according to the American Health Association.

Under-desk treadmills (sometimes called walking pads) have become a popular way to combat the effects of sitting still all day by getting you up and walking (slowly) while you work.

But, are these desk treadmills truly effective for increasing your fitness? And is it actually possible to focus enough to get work done while you’re on one?

What can a desk treadmill really do for your fitness?

“Desk treadmills are better than being completely sedentary, but they’re not going to dramatically improve your fitness level,” says Dave Candy, DPT,  a board-certified specialist in orthopedic physical therapy and owner of More 4 Life PT. “You could consider walking on a treadmill [while working at your desk] to be ‘restorative’ or ‘therapeutic’ exercise rather than fitness exercise.”

In other words, while it’s excellent to be more active by using a desk treadmill, the pace you’ll need to keep while working is going to be super low intensity. This type of slow walking isn’t necessarily going to translate to significant improvement in your aerobic fitness, though it can have significant improvement in your overall health.

“Slow walking increases your circulation and helps your muscles from getting stiff. Walking on a desk treadmill also gives you a posture change so that you’re standing instead of sitting all day²¹,” Dr. Candy says. “It gets your joints moving in a weight-bearing position, which helps get increased blood flow to your spinal discs as well as helps your knees and hips secrete synovial fluid.”

This lubricating fluid helps your joints stay healthy and can prevent stiffness. And because blood carries oxygen and nutrients to your tissues, enhanced circulation helps keep your muscles, connective tissues, and the intervertebral discs nourished and healthy as well.

Using a treadmill desk can also help you reach 7,000 steps per day, which has been linked to a decreased risk of cardiovascular disease and early death.

Older studies have also found⁴³ that interspersing exercise during the workday may improve productivity. This is thought to be largely attributable to the boost in mood exercise can provide. That’s not to mention that moving your body also increases circulation to your brain, which may improve focus and energy.

However, you’re still probably going to want to hit the gym in your free time. “Desk treadmill walking doesn’t replace the benefits of other workouts; rather, it supplements other exercise,” Dr. Candy says. However, if aren’t able to exercise outside of work, it’s better than being completely sedentary, he says.

“Slow walking increases your circulation and helps your muscles from getting stiff.” —Dave Candy, DPT

Tips for using a desk treadmill

The best way to incorporate desk treadmill walking into your daily routine will depend on your current fitness level, the nature of the work that you are doing, and the other forms of exercise that you perform during the week.

Where to start

Beginners can start with relatively brief walks once or twice a day during working hours. “Using a desk treadmill for 10 to 30 minutes can be a useful way to change positions and refresh your body and your mind during the workday—one or two times per day is probably ideal,” Dr. Candy recommends. “You’ve got to balance health benefits with work productivity, since you likely won’t be at your maximum productivity while walking.”

How fast should you go?

“As far as speed, most desk treadmills have a maximum speed of under 5 mph,” Dr. Candy says. “Realistically, if you’re working while walking, you’re probably going to walk closer to 2 mph.”

Safety features to consider

In most cases, you’ll be multitasking as you walk, so your focus will not necessarily be on each step. Yet you want to make sure you stay safe on it. “Desk treadmills come in different widths and with different safety features,” Dr. Candy says. “Consider getting one with a wider belt and also one that has an automatic stop feature if you step off,” he advises.

When to walk while you work

Walking on a treadmill at your desk shouldn’t detract from your work or pose a safety risk because you’re too immersed in your work. Think about what sorts of work tasks are compatible with using your desk treadmill (like taking a phone call) and which require more focused attention (like writing).

“Use the treadmill when you’re doing work that doesn’t require intense concentration—for example, reading a report or when you’re muted on a conference call,” Dr. Candy suggests. “If you’re writing a report or an email to a client, it’s probably not the best time to be on the treadmill.”

The best desk treadmills to add to your cart

1. Sunny Health & Fitness Slim Walking Pad Treadmill — $300

This walking pad comes with a remote control to adjust the pace anywhere from 0. 5 to 3.75 miles per hour. The shock absorption will keep your joints happy, while the active-use detection with automatically pause the belt after five seconds of you stopping.

2. Egofit Walker Pro — $400

This compact options clocks in at just under 40 inches long and 22 inches wide, yet still offers up to 5 percent incline.

3. GoYouth 2 in 1 Under Desk Electric Treadmill — $289

If you want to get in some higher speeds after work, this treadmill goes up to 6 mph. Luckily, wheels make it easy to move around your home office/gym.

4. WalkingPad R1 Pro 2 in 1 Foldable Treadmill — $700

One of the best walking pad treadmills, this pick actually folds in half for easy storage in small spaces. The treadmill’s LED display and associated KS Fit app show important-to-you metrics like time, speed, and steps.

5. UREVO Treadmill With Desk — $400

Instead of having to buy your walking pad and work desk separately, this treadmill actually has a built-in desk attached. The desk is wide enough to fit a laptop and small essentials like your phone or water bottle. When you’re done working for the day, you can remove the desk and use it as a regular walking pad.