Treadmill Desks Are Beneficial, and Not Just for the Reasons You Might Think

Getting through the day can be tiring enough. So how about a little mid-meeting exercise?

woman at home office making online payments while walking on under desk treadmill

Published March 2, 2024

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We’ve all uttered the phrase, “work is killing me.” It turns out, there is some truth to the hyperbole — especially if you have a desk job.

Research shows that sitting for long periods of time — i.e., your typical office job workday — can have negative effects on your health. Prolonged sedentary states can be linked to higher blood pressure, cardiovascular disease, higher blood sugar, obesity and more.

So, what can you do to actually put some motion in that “daily grind?” A standing desk can be an excellent way to get you on your feet more, but to take your setup a step further (pun intended) you can add a treadmill desk underneath.

Wait … walking and typing and attending meetings and completing projects? While it might sound like a masterclass in multitasking across your motor skills, treadmill desks are a little more approachable than their beefier cardio-focused brethren.

What Are Treadmill Desks?

A treadmill desk, as the name suggests, is a piece of home office equipment that allows you to blend your workload with your workouts. Treadmill desks can be either walking pads that fit under your elevated working surface, or complete silhouettes with working stations built overtop the moving belt. The “treadmill” profile of both options, though, is typically flat and lightweight, with some pads even folding for more convenient storage.

Rather than a vertical display unit and heavy, powerful motors, these simple home fitness tools rarely exceed 4 miles per hour — roughly the fastest most can walk while still holding a conversation without issue. Additionally, the speed limit of treadmill desks is limited to help eliminate excessive noise from the environment. After all, those Zoom meetings and conference calls won’t be as productive if there’s a roaring motor just a few feet above your training setup.

man working from home at standing desk is walking on under desk treadmill

Why Use a Treadmill Desk?

The main reason to use a treadmill desk while working is to help combat the effects of a sedentary lifestyle. Keeping your body upright and in motion, even for brief cycles, can help lessen your risk of Type 2 diabetes, cardiovascular disease, back pain, obesity and cancer. Plus, if you’re the type to always compete with yourself to achieve your daily step count, treadmill desks can provide an excellent way for you to meet your fitness and work goals in one fell swoop.

Of course, creating a more active setup for yourself has other perks, too. If you’re walking at your desk, you’re likely moving more than you would in your previous schedule. That movement turns into more potential calories burned, which could lead to healthy weight loss if paired with the right nutrition and other healthy habits.

woman working from home at standing desk is walking on under desk treadmill

There are mental perks, too. As you move and exercise, you’re easing past anxious thoughts through the release of endorphins, per studies. These endorphins, in turn, can give you a heightened sense of joy and positivity, which keeps you in a more pleasant mood regardless of whatever’s popping up in your inbox or interfering with your progress on a work task.

Additionally, walking at your desk can be a small, enjoyable distraction from more complicated matters — and research has also suggested that walking can be a great boost to your creative thinking.

Are Treadmill Desks Safe?

Walking while working may seem like too much to manage, but let me ask you this — do you use your smartphone and type away at text messages while strolling down the sidewalk? What’s different from this scenario … outside of the screen size and significantly decreased risk of colliding with other pedestrians, cyclists, street signs and more?

Naturally, there are a few precautions to take when walking on a treadmill desk like making sure your speed is manageable and your desk is sturdy enough to support your typing and other work duties mid-stride. You should also ensure there’s room around your desk setup to easily get on and off the belt. Other than that, though, walking while working can be as simple and safe as walking normally.

How to Use a Treadmill Desk

If you’re interested in getting started with a treadmill desk, it’s important to begin with the right setup. Be sure your working station is set to a comfortable height before beginning your stroll, as this can help eliminate the chances of neck, shoulder and back pain during work. Additionally, having your station set properly can better prevent posture and walking form issues over extended time.

Once you’re set up properly (and you’ve got your proper walking shoes laced up), it’s best to start with short, slow intervals. Walk for 15 minutes at 1–1.5 miles per hour to get a feel for the sensations. Yes, we compared walking at work to walking while texting, but there’s still new motor skills and coordinations that need to be established.

As you get more comfortable, you can extend your sessions. Remember, though, just as sitting for too long can be detrimental to your health, so can walking all day. Be sure to give your body the breaks it needs and wants throughout your time in front of your screen. A good habit is to set a timer on your smartwatch or phone for 20–30 minutes after you begin your walk. Not only can this keep you varied in your movements and working stances, but can also serve as a good check-in for your posture.