According to the most recent ABS National Health Survey (2022), 46.9% of employed adults spend most of their work hours sitting. Adding physical activity to our routine is one way to combat our sedentary lifestyle. But if we want to work and exercise in one go, are treadmill desks practical solutions?

Health professionals agree that walking on an under-desk treadmill will not result in significant body weight changes. However, it is an excellent strategy to work and exercise simultaneously.

Getting minimal physical activity is better than sitting all day long. Also, walking on a treadmill desk has other health benefits and can improve work performance.

In this article, I’ll highlight some reasons why you should consider using an under-desk treadmill at work. Plus, I’m sharing some tips when setting up your work-and-workout space.

Table of Contents

What Are Treadmill Desks?

Treadmill desks are innovative fitness machines that allow you to walk and work. The setup is generally a functional treadmill at the bottom and an ergonomic desk on top.

It currently has three types:

  1. Integrated treadmill desk: a treadmill with a detachable desk. This option is ideal for people looking for a desk and cardio machine.
  2. Under-desk treadmill: a treadmill you can put underneath your existing standing desk. Most models in this category are walking pads that you may fold to save space.
  3. Treadmill desk attachment: a specially designed desk that you can put on top of a compatible treadmill. Usually, it’s an optional accessory you can get from the original treadmill brand or manufacturer.

You may also read our previous article for the pros and cons of treadmill desks.

What Makes Treadmill Desks Practical for Work and Exercise?

Most of us struggle to incorporate exercise into our busy schedules. Having a treadmill desk lets us multitask or maximise idle time in the office.

Any solution that provides health benefits without affecting our work deadlines is 100% practical. More importantly, treadmill desk walking is not only about physical wellness.

Research shows that it improves your mental health and work performance, too. Here are some science-backed benefits I found.

man-working-while-walking-on-treadmill

Enhanced Weight Management or Maintenance

Walking may not burn as many calories as regular treadmill running or indoor cycling. Still, this exercise consumes energy and helps maintain your healthy body weight.

A 2014 study by Thompson and colleagues supported this by concluding that users of treadmill desks burn an extra 197 kcal/day compared with non-treadmill desk participants.

Their treadmill desk users also showed slightly improved body weight and per cent body fat.

In another study, Schuna and colleagues (2014) noted that their treadmill desk group displayed favourable changes in the sedentary behaviour of overweight and obese office workers.

They observed increased daily steps and reduced sedentary time during their work hours.

Lower Blood Pressure, Glucose, and Cholesterol Levels

In a 2015 study, researchers concluded that treadmill desks effectively reduced sitting time and improved postprandial glucose and HDL cholesterol.

With lower blood glucose, people with diabetes can manage their condition better and avoid long-term complications. On the other hand, healthier levels of HDL cholesterol help fight against cardiovascular problems like heart attack and stroke.

Like other exercises, walking on a treadmill desk is one way to boost circulation and lower blood pressure.

Better Bone Strength and Posture

Using the treadmill desk is a good idea if you want to exercise while working from home.

According to 2023 research, work-from-home participants experienced less painful joints after a 2-hour treadmill desk workout once a week. Other benefits noted include better overall fitness, work-life balance, and productivity.

In another study in 2019, researchers concluded that using a treadmill desk at work can effectively interrupt sedentary time and keep one’s posture more stable.

With better posture, you can control body movements better and reduce the risk of falls.

Improved Cognitive Functions

Studies show that treadmill desks are practical for not only physical health but also mental wellness. For instance, Oppezzo and Schwartz (2014) noted how walking on a treadmill opens up the free flow of ideas and increases creativity among the participants.

A 2015 study also concluded that working while walking on a treadmill desk positively affects attention and memory.

woman-setting-her-practical-treadmill-desk-station

How Do You Set Up Your Treadmill Desk Workstation?

Aim for an ergonomic setting when creating your treadmill desk work area. Ergonomics only means arranging your exercise equipment and desk in a way that will not put your body under unnecessary stress or discomfort.

To do that, make sure to:

  • Find a spacious area for your treadmill and desk, allowing you to get on and off safely. Keep it close to the power source and remove any obstructing furniture or cables.
  • Position the computer monitor at or slightly below eye level to avoid tilting the head or bending the neck.
  • Adjust the desk height to keep elbows bent between 90 and 120 degrees.
  • Check if hands and wrists are straight and parallel to the floor.
  • Keep the head and neck in line with your chest. Your shoulders should be relaxed.
  • Allocate enough room for your mouse and keyboard.

How Do You Start Your Treadmill Desk Workout?

Once your treadmill desk station is ready to go, follow these tips so you can safely work while walking:

  • Start at a slow speed with short durations. Try slow walking at 1 mph for 15 minutes twice a day and see how it goes. Gradually work your way up.
  • Study the safety features of your treadmill. Be sure your hand can reach for the controls or handlebars without problems.
  • Wear proper shoes. Aside from support and cushioning, the appropriate athletic shoes have a grip to protect you from slipping or falling.
  • Have your ergonomic office chair ready. Be sure to alternate between sitting and standing throughout your work shift.
  • Stay hydrated. Also, snack on healthier options.
  • Wear a fitness tracker or heart rate monitor. These devices are helpful when you later aim for 10,000 steps daily on a treadmill.

Use Treadmill Desks to Save Time and Stay Active

Treadmill desks are practical solutions for adding more movement to your busy schedule. With one at home or in the office, you can perform your work tasks, engage in light workouts, and gain health benefits in one go.

Before buying a treadmill desk, evaluate your workspace first. Then, plan how to add your work-and-walk routine during your shift. Remember to start slow and avoid overexertion.

However, if you prefer to exercise before or after work, you can also check our list of top treadmills for home use.

man-in-work-and-walk-space

Common Questions About Treadmill Desks

1. How much does a treadmill desk cost?

Like regular treadmills, the cost of treadmill desks depends on the model and features. Walking pads or under-desk treadmills usually cost between AUD$250 and 900. Standing desks with walking pads are AUD$1200 to 1500.

2. What factors should I consider when choosing the best treadmill desk?

First, consider the space you have to determine whether a foldable walking pad or standing desk type suits you. Next, decide according to budget limit, weight capacity, and treadmill desk usage. Opt for a more expensive but heavy-duty model if you want to use the treadmill daily. Otherwise, choose a more affordable treadmill that fits your space and workout preference.

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