Kenneth Luczko works remotely as an engineer for a technology company – which means her fingers dance on the keyboard all day. This may be supposed to be the extent of his uninterrupted exercise. But by the time 5 p.m. arrives, he’s already taken at least 15,000 to 25,000 steps without even leaving his apartment.
Luczko, 26, is a hiking fanatic. He bought one about a year and a half ago after seeing a TikTok Video, and now he uses it every day. It’s basically a portable under-desk treadmill: less bulky than what you might have in the basement, and no handrails. Walking treadmills have more limited speed options than regular treadmills and usually have a lower incline, so you’re walking on a flat surface. Sometimes Luczko inches along at 0.5 or 1 mile per hour in his, and other times he speeds up to 3 mph. Doesn’t all this movement make it difficult to, well, work? “It actually helps me get into an incredible flow state when I’m coding,” he says. Additionally, Luczko credits the walking mat with kickstarting her recent 100-pound weight loss: “It was like a gateway to going to the gym and going for walks outside.”
Walking pads — which cost around $150 to $200 — are trending on social media platforms as a way to get your heart rate up and incorporate some movement into a sedentary day. While experts agree that devices should complement, not replace, your regular exercise routine, they can be a smart alternative to sitting in your office chair and staying there.
The Health Benefits of Walking Pads
Walking is one of the simplest ways for many people to get more exercise, but it’s also one of the easiest things to eliminate from our daily routines, says Akinkunle Oye-Somefun, a doctoral candidate at York University in Toronto, author of a recent meta-analysis treadmill research. Since the pandemic-related shift to remote work, he says, more people are sitting at least eight hours a day — rather than commuting to and from the office, going out to lunch or taking a walk around the block for fresh air. This is a problem. Sitting all day leads to a number of “harmful results,” says Oye-Somefun, including weight gain, increased risk of diseaseand the stress of back, neck, arms and legs. “Stress in the extremities starts to appear after just an hour of sitting,” she adds. “It’s good to interrupt the session” and walking is superior simply stand.
In addition to reducing sitting time, treadmill desks can bring a series of benefits. They increase the steps, and research suggests that logging at least 4,000 per day may reduce the risk of death from any cause, including heart disease. You don’t even need to go that fast: Researchers discovered that office workers who walked 1 mile per hour on a treadmill burned an extra 100 calories per hour. Now there is even specific research on walking mats. A small studypublished in 2023, concluded that using one during the workday improved people’s energy levels, helped them feel less sore, reduced hip and back pain, improved mood and made them feel better. feel more focused and creative.
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Plus, it (probably) won’t harm your work. A study found that people at treadmill desks performed cognitive tasks almost as well as those who sat – and the researchers concluded that the benefits outweighed any concerns about concentration. “Everyone is realizing, ‘I can walk while I work and it doesn’t affect my productivity,’” says Oye-Somefun. “’I have mental clarity, I can answer calls, I can type.’”
What to look for when choosing one
James Rethaber looked at three or four walking blocks before finding one that met all his needs – and now he uses it every day, usually while listening to webinars or taking a quick break. As vice president of technical operations at Fit for Work, a company specializing in industrial ergonomics and workplace injury prevention, he helps people understand what to look for when choosing a walking treadmill.
For starters: weight capacity. “I’m not a small person, so I needed to make sure I had big capacity,” says Rethaber. Some hiking pads can only hold 200 pounds; others are designed for people who weigh 300 pounds or more. The greater the weight capacity, he points out, the heavier the treadmill table will be. The width of the belt – where you walk on the machine – is also important. Traditional treadmills typically have a treadmill width of 18 to 22 inches, while walking treadmills range from 12 to 18 inches. If you have limited space, look for one on the narrow side, advises Rethaber. But if you have a wider walking stance and room to spare, you might appreciate a larger belt, which also reduces the risk of accidentally stepping (or sliding) off the trail.
Functionality also varies between hiking pads. Some are single-purpose: designed to be used only under your desk, with a top speed of about 4 mph. Others serve dual purposes and can be used while working or for walking, jogging, or running faster while away from your desk. In these cases, the speed capability is typically 8 to at least 10 mph, says Rethaber, and you can attach folding handrails when you’re quick.
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While some walking mats are nearly silent, others “sound like jet engines”—so check the decibel rating of any you’re considering, advises Rethaber. “If you’re going to be around other people, I always recommend looking for a treadmill with a lower decibel rating,” he says. “And having a sound-absorbing pad underneath, like a rubber mat, can really make a difference.”
It is also useful to consider whether a potential walking mat is equipped with special features. Some include a tracker that displays the amount of time and number of steps you’ve completed in a day. You can also find models that have the ability to sync the number of steps recorded on your walking mat with popular fitness apps, so all of your day’s activities are in one place.
Ergonomics also matter
Walking pads should be comfortable to use, emphasizes Rethaber, who is a certified professional ergonomist—meaning he’s an expert at optimizing the way people interact with their equipment and workspaces. He recommends building your workstation around the walking area rather than trying to squeeze it into an established space. If you just slide in, “things will get too low or too far away,” he says, opening the door to muscle tension and pain.
Ideally, the keyboard should be situated at a height that allows the elbows to be flexed slightly below 90 degrees, he says. Frequently handled items—such as your mouse, phone, and notepad—should be within easy reach. And the top third of the monitor should be at eye level. (If you wear corrective lenses like bifocals, you may find having your monitor below eye level more comfortable, adds Rethaber.)
Luczko, the work-from-home engineer, chose a walking platform with two wheels on the front that fits neatly under his desk. “The table has an automated feature to raise or lower it, so I just press the button, it goes up and I roll [the pad] right down there,” he says. At the end of the workday, he folds it up and rolls it to the side of the office until he’s ready to get back into action.
Ensuring security
If you don’t have balance issues, walking pads are as safe as walking on a normal surface, says Rethaber—especially considering that most people use them at a slow speed. Unlike a regular treadmill, there are no handrails; Clients sometimes ask if this is a concern. He says if they feel the need for straps, it’s probably a sign they’re walking too fast or performing a task that requires intense concentration. In these cases, it is best to slow down or sit down.
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It’s also important to consider what shoes you’re wearing. “I always recommend wearing gym shoes, because they have soles made for this and provide the cushioning you need,” she says. Flip-flops and flip-flops are not appropriate for walking – and neither is going barefoot.
How to get the most out of your walking mat
Madelyn Driver, 30, bought a treadmill about a year and a half ago. This allows her to exercise indoors during the workday when the weather is unpredictable. “I incorporate this into my routine for a quick energy boost before a meeting, or sometimes I have longer meetings with everyone involved,” she says. “This allows me to go on lots of short walks and sometimes longer walks without any interruption to my workflow.” Just an hour of walking at a slow pace can mean an extra 5,000 to 6,000 steps, she adds.
Driver noticed that when she uses her walking mat, her mood improves throughout the day and she has lost a few pounds because of the extra calorie burn. “I think the biggest misconception I had was that I should exercise at the same intensity as when I’m at the gym,” she says. “You’re not trying to log marathon miles and you’re not trying to get out of breath when you’re on those hiking trails. I’m just moving slowly.”
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If you’re new to walking treadmills, Rethaber advises following the driver’s lead and starting at a low speed, like 1 mile per hour. “See how you react to it,” he says—you’ll quickly figure out which tasks are feasible for you to do while walking and which require sitting. You can adjust your speed as you feel more comfortable. The same goes for duration: walk for 5 minutes here and there as your body adjusts to the new routine.
There’s some etiquette at play too. It can be helpful to consider your company culture when deciding exactly when to walk, Rethaber points out. For video calls, “I don’t use it as much out of respect for others,” he says. “So they’re not hearing the impact or, if they’re susceptible to motion sickness, they’re not seeing me move up and down.”
There’s trial and error involved in figuring out exactly how to make a walking mat a regular part of your workday. But the payoff is worth it, Rethaber says — the devices make improving health a viable part of the workday.
This story originally appeared on Time.com read the full story
