Americans spend a significant portion of their day sitting at work, which can lead to adverse health effects like increased risk of heart disease, obesity, diabetes, and back and neck pain.
Working at a desk is not an option for most, but walking on a treadmill while working might be. Using an under-the-desk treadmill at your workstation is one way to counter the negative health effects of sitting at a desk all day.
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Health Benefits
There are many potential health benefits of using a treadmill desk while working, including:23
- Decreased blood pressure
- Decreased body fat percentage
- Decreased low-density lipoprotein (LDL) cholesterol levels ("bad cholesterol")
- Decreased stress levels
- Improved ability to pay attention to work tasks
- Improved blood circulation
- Improved blood sugar management
- Improved mood
- Increased energy expenditure throughout the day (i.e., burning more calories)
- Reduced risk of neck and back pain from poor sitting posture
- Weight loss
Does Walking While Working Aid in Weight Loss?
One study found that people who used a treadmill desk while working experienced greater weight and body fat loss than those not using a treadmill desk.2
The amount of calories you burn while walking on a treadmill depends on several factors, such as speed, time spent walking, distance walked, incline (not recommended for desk treadmills), and body weight. You can use an online calculator tool to estimate your calories burned.
If your goal is weight loss, it's essential to consider your diet alongside physical activity. Combining diet and exercise is a more effective weight loss strategy than adjusting your dietary pattern or exercise habits alone.1
How to Use a Treadmill Desk
Follow these tips to start walking while you work:4
- Start by walking for a few minutes at a time: Gradually work your way up to 20 to 30 minute sessions, and alternate with sitting for the same amount of time.
- Go slow: Walk slowly. Aim for between 1 and 2 miles per hour (mph) for your top speed.
- Stop when you're tired: Take breaks from the treadmill when you get tired to help prevent injury.
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Position your monitor at eye level: Your screen should be at eye level to reduce neck and back strain while walking.
- Wear proper footwear: Wear walking shoes with a nonslip sole while using a treadmill desk.
- Consider your work tasks: Determine which tasks you can reasonably perform while walking and schedule your sitting breaks accordingly.
Finding the Right Equipment for You
If you're looking for a treadmill workstation, consider purchasing an under-the-desk treadmill instead of a traditional one. Traditional treadmills have consoles and handrails that can make it challenging to configure a workstation safely. Using one while working can also lead to poor posture and cause neck and back pain.
In addition, traditional exercise treadmills aren't made to be used for many hours at slow speeds—doing so could burn out the motor.5
Consider the following when choosing a treadmill workstation:5
- Assembly requirements
- Cost
- Desk size and features
- Height recommendations
- Shipping time
- Storage
- Warranty and customer support
- Weight capacity
Safety Considerations
Walking while you're paying attention to your work tasks could affect your balance, leading to injury from a trip or fall. As with any new exercise, check with a healthcare provider about any concerns before walking on a treadmill while working.
To reduce the risk of injury, follow these tips:5
- Keep your speed at 1 to 2 mph.
- Walk on a flat surface (don't use the incline).
- Wear shoes with nonslip soles.
Who Should Avoid It?
Treadmill desks are not for everyone. Avoid using a treadmill desk (or check with a healthcare provider) if you have any of the following:6
- Cardiovascular disease
- Decreased balance
- Dizziness
- Loss of sensation in your feet (peripheral neuropathy)
- Osteoporosis (loss of bone mass and bone mineral density)
- Pain in your lower back, hips, knees, ankles, or feet
- Poor circulation in your legs
- Weakness in your leg muscles
Summary
Treadmill desks offer potential health benefits, such as more energy, decreased blood pressure and bad cholesterol levels, improved mood, weight loss, and better-managed blood sugar levels.
When choosing a treadmill desk, it's important to pick one that is appropriate for your height and weight and meets your needs for work tasks. Start slowly—walk at a leisurely pace and gradually build up the time you spend walking. As with any new activity, check with a healthcare provider to ensure a treadmill desk is right for you.
(From Verywell Health)