What Is a Walking Pad?
A walking pad is a portable treadmill that’s compact enough to fit under your desk. It can be used at home or in an office setting with a standing or adjustable-height desk as part of an active workstation. It lets you get in some physical activity while you do things that usually involve sitting. Look at it like the ultimate multitasking opportunity – whether you’re sitting for hours on the job or watching TV at home – to get a little exercise.
Walking Pad vs. Treadmill
Portable and relatively lightweight, walking pads can go where traditional treadmills fear to tread. Although both exercise machines encourage movement and can help you “get your steps in,” walking pads are not really created for aerobic activity.
Most walking pads are electric and have adjustable settings. But because they are specifically designed for use while you’re standing at a desk, you’re probably not going to work up much of a sweat. Walking pads usually don’t have handrails, which is a common safety feature on treadmills. But some walking pads do have a handrail you can take off or move out of the way. Their more compact size and adjustable settings make walking pads a good choice for use in the workplace or at home.
Some walking pads come with adjustable resistance or speeds, but unlike treadmills, they are not designed for running. Treadmills, on the other hand, have a larger, heavier frame and base, handrails, and other features, so they’re designed to stay in place and be stable even if you start running faster.
Electronic treadmills often have different speeds and settings to allow you to make your workout more (or less) intense. Not surprising, because of these bells and whistles, treadmills usually cost more than walking pads.
Types of Walking Pads
As walking pads for home and office use have gotten more popular, companies have added a wide variety of features to meet your activity goals and special requirements.
Foldable. If you have limited floor space or want to carry your walking pad with you as you commute between working at home and in the office, a foldable walking pad is a practical choice. They have a hinged pad that allows for easy storage and are popular with people who want to store exercise equipment away at the end of the day or when they’re not using it. Foldable walking pads may come with a stabilizing handle you can take off.
Under-desk. Another popular feature is the ability to fit your walking pad under your stand-up desk. These types of walking pads do not have a handle or bar to rest your laptop or phone on.
Adjustable incline. If you want more of a challenge, some walking pads have an adjustable incline feature to help amp up your cardio workout. It makes it feel like you’re walking up a hill. (Incline walking has also been shown to make ankles and knees stronger and more flexible.) You can adjust the incline to 5% or more. This allows you to work your way up to a more challenging workout or vary the intensity at intervals. Some adjustable incline walking pads even come with stability handles for more safety and balance.
Experts suggest starting out with the walking pad flat and gradually increasing the incline up to 2%-3% for five minutes, adjusting back to zero for two minutes, and then setting the incline back to 2%-3% for three or four minutes. Increasing these intervals over time lets you work up to more time (and steps) on the incline.
Walking Pad Benefits
Walking pads let you exercise when you’re working or not able to get outside for a power stroll. Other benefits can include:
Increased physical activity and wellness. If you’re among the millions of adults in the U.S. who work in a job where you mostly sit, you may be at a higher risk of having issues with your heart, blood vessels, and metabolism. Studies show the average adult sits for more than 10 hours a day. Swapping even some of that sitting time for moderate activity – such as brisk walking on a walking pad – could make a difference and benefit heart health. If that’s not enough reason to get out of your seat and move, sedentary behavior has also been linked to an increased risk of certain types of cancer.
Actual physical benefits vary, but one study found that adults who used a walking desk at home reported they felt more active, had fewer body aches, and improved their overall fitness.
Improved brain function. The mind-body connection is real. People in one study reported that desk walking made them feel better physically, mentally, and emotionally. And they had fewer negative effects, including lack of attention, on days when they used a walking pad compared to days when they worked at their desk. Another study showed that people improved their reasoning scores when standing, stepping, and walking as compared with sitting.
Decreased sedentary time. One in four American adults sit more than eight hours a day, and four out of 10 are not physically active. Sedentary behavior is linked with obesity, heart disease, not paying enough attention, and a negative mood. But a recently published global study shows a little bit of activity can go a long way toward improving health and well-being. A 2021 study showed that office workers who used walking pads walked an average of 4,500 more steps a day.
Lowered stress. Stress levels are often linked to movement. So it’s not surprising that using a walking pad on a regular basis can help lower stress – whether at home or work. A review of 23 studies on the relationship between use of walking pads at work and physical and emotional health found evidence that standing desks and the use of walking pads helped make people more active in the workplace, reduced stress, and improved overall mood.
Increased focus and concentration. Can you chew gum (or be productive at work) and walk at the same time? For years, researchers have been trying to find out if using a walking pad at work can make you more productive. The verdict is still out, but a recent study found that although using a walking pad while working does not seem to directly boost your productivity while you’re in motion, there is evidence that attention and memory improve after you finish your walk.
A 2024 Mayo Clinic study of 44 people using a walking pad or other active workstation showed they improved their mental cognition (thinking and judgment) without reducing job performance. Researchers also measured typing accuracy and speed and found that while typing speed slowed down a little, accuracy wasn’t affected.
Where to Get a Walking Pad
You can buy a walking pad online and in stores. Retailers offer a variety of options at different price points. If you’re not sure whether a walking pad is right for you, consider trying one out in the store. That can also help you figure out which features are most useful. For example, you might find that a walking pad with a remote control or one that can communicate with your smartphone best suits your needs.
How to Choose the Right Walking Pad for You
Walking pads come in a variety of sizes and have many features. Here are some things to think about when you’re shopping for one:
Size. Look closely at the description of the walking pad to make sure it will fit under your desk or any other space you want to use it in your home. You may also want to think about how heavy it is and how easy (or difficult) it will be for you to move it.
Weight capacity. It’s also a good idea to check the walking pad’s weight limit and pad size to make sure it’s a good fit for your body type. Walking pads normally handle about 220 pounds, but some models can handle 300+ pounds.
Noise. If you plan to use your walking pad in areas where co-workers or family members are, noise level is an important feature to think about. In general, folding walking pads may make more noise than stationary ones.
Speed. Walking pads also provide a range of maximum speeds, depending on the type of workout you want. Usual speeds are between 2.5 and 8.6 mph.
Smart features. Some walking pads can communicate with your mobile device or are Bluetooth-enabled. Some even have speakers so you can listen to your favorite tunes or podcasts while you walk.
Still not sure which walking pad is right for you? Read some online reviews to get valuable information from actual users about how a given brand or type of walking pad stands up to regular use and how well it works.
As with any electronic device, check the warranty and return policy before you make your purchase.
How Much Do Walking Pads Cost?
Depending on the bells and whistles you choose, walking pads can cost $100 and up. On average, you can expect to spend about $400.
Takeaways
Using a walking pad for exercise does not give you the same aerobic or heart and blood vessel benefits of a treadmill or other types of aerobic exercise. But research shows that using a walking pad regularly can improve your physical, emotional, and cognitive well-being.
Depending on the features you choose, walking pads tend to be more affordable and portable than treadmills and may provide more opportunities for use in the office or at home.
Walking Pad FAQs
Do walking pads really work?
If used regularly, walking pads can help you get more movement into your daily life and can be a way to burn more calories.
Is a walking pad good for weight loss?
Normal use of a walking pad is not proven to be a good way to lose weight. But using a walking pad may help you improve your overall well-being and help you move toward a more active life and your weight loss goals. In a yearlong study of 36 adults, researchers found that people who were obese benefited from weight loss with walking pads more than their co-workers who were not obese.
How long should I walk on a walking pad?
Experts agree that you should take a break from sitting every 30 minutes. But how long you walk on a walking pad depends on a number of things, including how fit you are to start. When you’re beginning to use a walking pad, you should start with a little time and work your way up. For example, start out at a low setting (1 mph) for 5-10 minutes.
How long does it take to do 10,000 steps on a walking pad?
It depends on how fast you are walking. At a rate of 2 mph, if you walk an average of 60 steps per minute, it might take you two hours and 47 minutes to log 10,000 steps. If you pick up the pace and walk faster – 5 mph (or 100 steps per minute) – you’ll reach your 10,000-step goal in one hour and 40 minutes.
