Health
How My Under Desk Treadmill Saved My Mental Health
You know that feeling when the end of the day rolls around and you realize you’ve been in a chair in front of a screen all day? Trying to balance work and keeping up with the house and kids, the important things like self-care and workouts tend to fall to the bottom of the list. As a mom of three young kids, I have less time than ever. I know workouts should be a priority, but I’m not an early morning person and only have so many hours to get work done while our nanny is here and my two older kids are off at school. So I started using an under desk treadmill, and it completely changed everything for me.
How My Under Desk Treadmill Saved My Mental Health
Movement is essential for our physical and mental health. This is especially important when you’re in your 40s like I am. It’s not realistic that I can take a daily walk or attend a workout class every day. If you have room for a desk, you have room for the compact design of an under desk treadmill.
I wasn’t sure how a walking pad would fit into my daily routine. There were days before my walking pad where my daily step count was between 300-500 steps, and something had to change. I pictured myself tripping over the treadmill while trying to type or struggling to concentrate on anything but walking. How could I write or answer emails while walking without falling? But the adjustment was pretty smooth. After a few weeks of use, I was a convert who can walk and compose an email or write a blog post at the same time.
If you’re going to spend a long work day at a desk job, you don’t have to sacrifice movement. This is truly the perfect solution for those of us who don’t have a lot of spare time. If you want to add more movement to your day, an under-desk treadmill is a great way to do that. And bonus, the compact size is much, much smaller than a regular treadmill and doesn’t take up much space.
Here’s What Surprised Me The Most
It’s easier than you think. Walking at a slow pace while typing or taking calls quickly becomes second nature. It felt a little odd at first, but I didn’t fall on my face like I anticipated that I would. It was all in my head and I now love walking and working. it feels so good!
My energy levels increased. Walking while working is an easy way to get a steady boost of energy throughout the day.
I felt less anxious. My therapist recommended that I take time to move my body daily because without that movement, all the stress has nowhere to go. Did this “fix” my anxiety? No. But did it help? Yes, tremendously. I found that after walking for an hour or two, getting that movement through my body left me feeling better and less anxious. I also felt a sense of accomplishment, knowing I wasn’t just sitting there for hours.
My step count skyrocketed. This is such an effective way to increase your step count. I went from not hitting 5,000 steps a day let alone 10,000 steps, to easily surpassing that goal. On some days, I hit 15,000 steps without even leaving the house.
What Is an Under-Desk Treadmill?
Unlike regular treadmills designed for intense workouts, a walking treadmill is built for slow walking while you work at a treadmill desk or desktop stand. It can be used at a traditional desk with a riser, or at an adjustable walking desk. I knew I wanted to be able to put my treadmill away and not have a standing desk in my bedroom or office. A desktop riser allowed me to turn my current desk it into an adjustable desk. I found a portable desktop that takes up less space than a standing desk and can be used almost anywhere. It folds flat, and has a smaller surface, but works perfectly with my laptop.
My folding treadmill fits under my bed, so these are a great option for small spaces, or anyone with space constraints that wouldn’t allow for something larger. These treadmills have quiet motors and sturdy walking surfaces to ensure a smooth and steady experience. The low-profile design is free of handrails or an elevated display console with an lcd screen. The compact and foldable design allows it to go right under a normal or standing desk in your home office. It’s a great way to move your body, get your heart rate up, and burn extra calories while you work.
Most under-desk treadmills have a max speed range between 2 and 4 mph, which I’ve found to be a great walk-while-working speed. Anything faster would make it almost impossible to get work done. I’ve found that when the speed of the treadmill is at around 3-3.5 MPH I can walk and type, and not feel like I’m going to lose my balance.
Walking Pad
Under Desk Treadmill
Amazon
Portable Standing Desk
My Under Desk Treadmill
I have an older version of this model, which has adjustable speed options up to 4MPH. Walkingpad has a handful of models, but I think this is the best option for a few reasons. First, it’s the most affordable. It is also the only model with a maximum speed of 4MPH, and it’s the thinnest model. You can easily pause or stop the treadmill, or adjust the speed settings with the remote control.
The treadmill also folds half for easy storage, but is one inch smaller than other models when folded in half. That extra inch allows me to fold the treadmill under my bed. A walking pad is meant to keep your body moving. It’s more of a brisk walk at best, which is perfect when you’re at a computer or making work calls. This foldable treadmill is 4 inches high when folded, so it would fit under most beds.
My Portable Standing Desk
I was really committed to keeping things functional and aesthetically pleasing. Even the best standing desks are large and not exactly pretty. And standing desks aren’t really necessary when you can buy a small, affordable desktop that turns any surface into a standing desk. It’s small but has plenty of room for a laptop, your phone, and a water bottle, too. This simple design is perfect for any home, whether you’re in a house or small apartment. If you have limited space, or just want to be able to put your walking pad setup away, this desktop is really easy to use.
The Benefits of Using an Under-Desk Treadmill
Walking while I work has given me more than physical health. It’s given me mental clarity and emotional resilience. I’m more present with my kids, more productive in my work, and far more capable of handling whatever life throws at me. There are still daily moments when I feel overwhelmed. But now I have something I can turn to when I need to move and relief some tension.
Increased Daily Movement
One of the biggest challenges for desk workers is meeting daily movement goals. Even if you hit the gym a few times a week, sitting for long stretches can negatively impact your health. With an under-desk treadmill, you can walk several miles throughout the day while working. Walking at 2 mph for just 2 hours a day can help you burn an extra 300–400 calories, depending on your weight and pace. Multiply that over a week, and you’ll see a significant difference in your overall activity level, and lots of long-term health benefits.
You can use your Apple Watch or Oura Ring (my pick) to track your daily activity, and you’ll really see the difference. For an added workout, add a weighted vest or Bala bangles once you’re used to walking and working.
Boosted Productivity and Focus
It might sound counterintuitive, but walking while working can actually improve your focus. Physical activity increases blood flow to the brain. I found that I feel more energized and productive when walking compared to sitting all day. And I feel better, so there’s that, too.
Reduced Risk of Chronic Diseases
Getting in daily movement is so important for your overall health. Numerous studies have shown that prolonged sitting is linked to an increased risk of chronic diseases like heart disease, diabetes, and certain cancers. My grandmother was diabetic and both of my maternal grandparents had heart problems. Walking, along with a healthy diet and lifestyle, can help lower these risks. I am now the age my grandfather was when he had his first heart attack. Having an increased risk of heart disease has always made me nervous. Adding walking into my daily routine has aligned with the ways I took control of my health this year.
Improved Mood and Mental Health
Exercise releases endorphins, and you know what Elle Woods says about endorphins. So even though I’d like to start getting back to my workout classes, going daily isn’t realistic for me. This really fills in the daily movement that is so important for our bodies and minds.
For those who struggle with anxiety or low energy levels, incorporating movement into your workday can have a huge impact on mental health. I started small. 30 minutes at 1.5 mph while working on Substack. Nothing fancy—just movement. But something shifted almost immediately. With every step, I started moving things through my body: the stress, the overwhelm, the frustration, the exhaustion. I felt so good! And I slowly started doing more and more each day. The mental health benefits felt huge, and I also felt good knowing what I was doing was good for my body.
There’s something about letting your body do what it was designed to do. It’s not just about burning calories or hitting a step goal. When I walk, the anxious thoughts that race through my mind start to slow down, and I can see things more clearly. I’ve always known that movement is good for you, but this was different.
Better Posture and Reduced Back Pain
If you’ve experienced back or hip discomfort from sitting, an under-desk treadmill could be a game changer. Sitting for long periods often leads to poor posture and back pain. And I should know since I have the worst posture. Walking, however, promotes better spinal alignment and strengthens core muscles. Activating muscles, and using your body instead of sinking it into a chair, is great for your posture.
Things to Consider Before Buying
There are a number of things to consider before investing in a walking pad.
Size and Compatibility
Under-desk treadmills come in various sizes, so it’s important to measure your space before purchasing. Make sure your standing desk can adjust high enough to accommodate both you and the treadmill beneath it. Consider the treadmill’s length and height, and measure the spot where you’d like to fold or store it.
Speed
Most under-desk treadmills have a top speed of around 4 mph or under, which is sufficient for walking while working. A high speed would make it impossible to work, and if you need something faster, you might need a traditional treadmill. You won’t find an incline option with a foldable walking pad, so if you’re looking to run or walk at an incline, a standard treadmill is something to consider.
Weight Capacity and Durability
Check the treadmill’s weight capacity to ensure it suits your needs. Higher-quality treadmills tend to have more durable materials and can support heavier weights, making them a better long-term investment.
Noise Level
A noisy treadmill can quickly become a nuisance, especially if you share a workspace with others. Look for a treadmill with a quiet motor (under 60 decibels) to avoid disrupting phone calls or video meetings.
How I Use My Walking Pad
A pair of comfortable sneakers will make a big difference, so I recommend investing in a good pair of walking shoes. While walking all day sounds appealing, it’s best to alternate between sitting, standing, and walking to avoid fatigue. When I first got my walking pad, I walked for maybe 90 minutes and ended up so sore. Start slow! It’s not a race. It might seem like a good idea to just keep going but it’s probably not. I walked for way too long my first day and was really sore. Start slow!
There are a few ways to approach this. You could walk for an hour straight, or get in two 30 minute walks throughout the day. It’s important to take regular breaks to stretch, hydrate, and give your eyes a break from the screen.
Potential Drawbacks
It might take some time to adjust to walking while working, especially if you’re typing or working on detailed tasks. Stick with it and start slow—it felt like second nature for me within a week or two. Even the quietest under-desk treadmill will produce some noise. If you’re concerned about disturbing others, look for a model known for its silent operation and consider placing a mat underneath it to reduce vibration.
Under-desk treadmills range from $300 to over $1,500. While it’s an investment, the health benefits and increased productivity often justify the cost. The one I recommend is $350, which is a great price-point for a small treadmill.
Should I Get an Under-Desk Treadmill?
If you’re looking for a way to incorporate more movement into your day without sacrificing productivity, an under-desk treadmill is a great option. It’s ideal for remote workers, anyone with a home office, or anyone who wants to break free from sitting at a desk all day. By choosing the right model, starting slow, and making walking a regular part of your routine, you can transform your day, health, and mindset, too.
The Best Under-Desk Treadmills
Walking Pad
Under Desk Treadmill
My Breast Reduction and Lift
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