Introduction

In the modern workplace, where sedentary behaviour is becoming the norm with evidence suggesting that office-based workers spend up to 82% of their day sitting – so finding ways to incorporate physical activity into the workday is essential. Walking pads and under-desk treadmills offer practical solutions to enhance workplace health by allowing employees to stay active while working. This article explores the benefits, differences, and practical considerations of using walking pads and under-desk treadmills to promote a healthier work environment.

Understanding Walking Pads and Under-Desk Treadmills

What is a Walking Pad?

A walking pad is a compact, lightweight device designed for indoor walking. It is typically slim, foldable, and portable, making it easy to store and move. Walking pads usually feature adjustable speed settings, remote controls, and basic displays to track your walking sessions. They are suitable for those seeking a simple, space-saving solution for staying active at home or in the office.

What is an Under-Desk Treadmill?

An under-desk treadmill is designed to fit under a standing desk, allowing users to walk while working. These treadmills tend to be more robust and may offer a broader range of features than walking pads, such as higher speed settings, advanced tracking capabilities, and larger walking surfaces. Under-desk treadmills are ideal for users who want to integrate walking into their work routine seamlessly.

Key Differences

• Design and Size: Walking pads are more compact and portable than under-desk treadmills. They are designed to be lightweight and easy to store, whereas under-desk treadmills are generally larger and more substantial.
• Functionality: Walking pads are primarily for walking at a leisurely pace and may lack the advanced features of under-desk treadmills. Under-desk treadmills often offer higher speeds and additional functionalities to support more vigorous workouts.
• Integration: Under-desk treadmills are specifically designed to fit under standing desks, enabling users to walk while working. Walking pads can be used independently of a desk and are often utilised in various settings, including living rooms and bedrooms.

Benefits of Using Walking Pads and Under-Desk Treadmills

“Previous research has established the physical and mental benefits of using active workstations like treadmill desks in the workplace, such as reducing sedentary behavior and improving mood.” (Scisco et al., 2023).

Promoting Regular Physical Activity

One of the benefits of using walking pads and under-desk treadmills is the ability to incorporate regular physical activity into a sedentary workday. Prolonged sitting has been linked to numerous health issues, including obesity, cardiovascular disease, and musculoskeletal problems. By integrating these devices into the workspace, employees can combat the adverse effects of a sedentary lifestyle.

One meta-analysis from 2021 by Oye-Somefun and colleagues suggests that “Treadmill desks offer a feasible and effective intervention to increase energy expenditure and metabolic rate and reduce sitting time while performing work-related tasks.”

Enhancing Mental Well-Being

Physical activity has well-documented benefits for mental health. Regular walking can help reduce stress, anxiety, and depression by releasing endorphins and promoting a sense of well-being. Walking while working can also enhance cognitive function, improving concentration, creativity, and overall productivity.

Improving Cardiovascular Health

Walking is a moderate-intensity exercise that can significantly improve cardiovascular health. Regular walking sessions can help lower blood pressure, improve circulation, and reduce the risk of heart disease. Incorporating walking pads or under-desk treadmills into the workday provides an accessible way to achieve these health benefits without the need for dedicated workout time outside of work hours.

Weight Management

Maintaining a healthy weight is crucial for overall health and well-being. Walking helps burn calories and boosts metabolism, contributing to weight management. Consistent use of walking pads or under-desk treadmills can aid in weight loss or maintenance, especially when combined with a balanced diet.

A 2007 study by Levine and Miller suggests that “If sitting computer-time were replaced by walking-and-working, energy expenditure could increase by 100 kcal/h. Thus, if obese individuals were to replace time spent sitting at the computer with walking computer time by 2–3 h/day, and if other components of energy balance were constant, a weight loss of 20–30 kg/year could occur.”

Practical Considerations

Space and Setup

Before incorporating a walking pad or under-desk treadmill into the workspace, it is essential to assess the available space. Walking pads are generally more compact and can be easily stored when not in use. Under-desk treadmills require more space and need to be positioned under a standing desk. Ensure that there is enough room to accommodate the equipment comfortably without obstructing movement or causing inconvenience.

Noise Levels

Consider the noise level of the equipment, especially in shared or open office environments. While most modern walking pads and under-desk treadmills are designed to operate quietly, it is still important to choose a model that will not disturb co-workers. Reading product reviews and checking noise specifications can help make an informed decision.

Gradual Integration

For those new to using walking pads or under-desk treadmills, it is crucial to start slowly. Begin with short walking sessions of 10-15 minutes and gradually increase the duration as your body adjusts. Listen to your body and take breaks as needed to avoid overexertion or discomfort. Gradual integration helps build endurance and ensures a smooth transition to a more active work routine.

Maintaining Correct Posture

Maintaining proper posture while walking and working is essential to prevent strain and injury. Ensure that the standing desk is adjusted to the correct height, allowing you to work comfortably without hunching or reaching. Keep your back straight, shoulders relaxed, and head aligned with your spine. Good posture promotes a healthy spine and reduces the risk of musculoskeletal issues.

Enhancing Workplace Health

Creating an Active Work Culture

Encouraging the use of walking pads and under-desk treadmills can foster a more active work culture. Employers can support this by providing the necessary equipment and promoting regular movement breaks. Creating a workplace environment that values physical activity can lead to happier, healthier, and more productive employees.

Setting Realistic Goals

Setting realistic fitness goals can motivate employees to use walking pads and under-desk treadmills consistently. Employers can organise challenges or provide incentives for meeting activity targets. Celebrating small achievements and progress can keep motivation levels high and encourage long-term commitment to an active lifestyle.

Combining with Other Exercises

While walking pads and under-desk treadmills are excellent for cardiovascular health, it is beneficial to incorporate other forms of exercise into the routine. Strength training and flexibility exercises can enhance overall fitness and prevent muscle imbalances. Employers can offer on-site fitness classes or provide resources for employees to engage in diverse physical activities.

Summary

Walking pads and under-desk treadmills offer practical and effective solutions for enhancing workplace health. By promoting regular physical activity, improving mental well-being, and supporting cardiovascular health, these devices can transform a sedentary workday into an active and productive experience. Practical considerations such as space, noise levels, gradual integration, and proper posture are essential for successful implementation. By fostering an active work culture and setting realistic goals, employers can create a healthier, happier, and more engaged workforce. Incorporating walking pads and under-desk treadmills into the workplace is a step towards a more dynamic and health-conscious work environment.