12 Research Backed Walking Pad Benefits You Should Know About

Walking pads, also known as desk treadmills or under desk walking pads, are a type of exercise equipment designed for compact environments, revolutionizing the way we approach our daily work routines. Imagine being able to stay active while tackling your to-do list, all without leaving your desk. Whether you’re a remote worker, an office employee, or someone looking to boost your home workspace, walking pads offer a myriad of benefits that go beyond just physical health. Walking pads are ideal for those with limited space or small spaces, unlike bulkier exercise equipment, making them perfect for fitting under desks or in tight areas. Backed by extensive research, here are twelve compelling reasons why incorporating a walking pad into your daily life could be a game-changer.

1. Kick the Sitting Habit

We spend a significant portion of our day sitting, whether it’s at a desk, in a car, or on a couch. Unfortunately, prolonged sitting time is linked to numerous health issues, including obesity, diabetes, and cardiovascular diseases. According to a 2015 study by Biswas et al., sedentary behavior is a significant predictor of poor health outcomes, even among those who engage in regular exercise. This means that even if you hit the gym daily, long hours of sitting can still negatively impact your health.

Research Insight: Biswas and colleagues (2015) conducted a comprehensive meta-analysis that revealed a strong association between extended sedentary time and increased risks of cardiovascular disease, diabetes, and all-cause mortality. The study emphasizes the importance of reducing sedentary time and addressing sedentary lifestyles to improve overall health outcomes.

Our Take: Integrating a walking pad into your workspace is an effective way to break up extended periods of sitting. By walking while you work, you can significantly reduce the negative impacts of sedentary behavior without disrupting your workflow. It’s a simple yet powerful change that can lead to better health and increased energy levels throughout the day.

2. Boost Your Heart Health

Cardiovascular health is paramount for overall well-being. Regular physical activity, such as walking, is a cornerstone in maintaining a healthy heart. Walking pads make it easy to incorporate this vital activity into your daily routine without needing to carve out extra time for exercise.

Research Insight: A systematic review by Allen et al. (2020) found that consistent walking significantly lowers the risk of heart disease and helps manage blood pressure levels. The study highlighted that walking, even in short bursts, can improve circulation, reduce cholesterol levels, and strengthen the heart muscle. Incorporating brisk walking or regular walks into your routine can further enhance cardiovascular benefits.

Our Take: Using a walking pad is a convenient way to keep your heart healthy. Instead of scheduling separate workout sessions, you can maintain your cardiovascular fitness while handling your daily tasks. This dual benefit not only saves time but also ensures that you’re consistently moving, which is crucial for long-term heart health.

3. Burn Calories on Auto-Pilot

Weight management is a common concern, especially in today’s sedentary work environments. Walking pads offer a passive yet effective method to increase your daily calorie burn, aiding in weight management and overall metabolic health.

Research Insight: Johnson et al. (2018) explored the impact of treadmill desks on energy expenditure and found that users burned significantly more calories compared to those who remained seated. The study quantified that walking at a moderate pace on a desk treadmill can increase daily calorie burn by approximately 100-200 calories, depending on the intensity and duration of use.

Our Take: If you’re aiming to lose weight or maintain a healthy weight, a walking pad can be a valuable tool. By integrating walking into your workday, you can effortlessly increase your calorie expenditure without needing to set aside dedicated time for exercise. Even at a slow pace, walking pads can support your weight loss goals and help you work towards your broader fitness goals, making them accessible for beginners and those looking to improve their daily activity levels. Over time, these extra calories burned can contribute to significant weight management benefits.

4. Ramp Up Your Productivity

It might seem counterintuitive, but moving more can actually help you get more done. Physical activity is closely linked to enhanced cognitive function and productivity, making walking pads a strategic addition to your workspace.

Research Insight: Straker et al. (2008) reviewed the impact of standing and walking desks on productivity and found that employees using walking pads often experienced improvements in job performance and energy levels. The study suggested that the light exercise provided by walking pads enhances blood flow to the brain, which can improve concentration, cognitive function, and overall mental cognition.

Our Take: If you often find yourself struggling with mid-afternoon slumps or waning focus, a walking pad could be the solution. The increased physical activity stimulates your brain, helping you stay alert and engaged. Walking pads can provide an energy boost during work, making it easier to overcome fatigue. This boost in cognitive function can translate to higher productivity and more efficient work sessions, allowing you to accomplish more in less time.

5. Fight Off Obesity

Obesity is a growing health concern worldwide, contributing to numerous chronic diseases and reducing overall quality of life. Walking pads provide a practical solution to incorporate more physical activity into your daily routine, which is essential for combating obesity.

Research Insight: McCormick et al. (2017) compared the effects of standing and walking desks to traditional sitting desks on body composition and physical health. The study found that walking desks led to reductions in body fat and improvements in lean muscle mass, thereby lowering the risk of obesity. Participants using walking pads showed significant improvements in body composition over a six-month period.

Our Take: For those battling obesity or looking to prevent it, a walking pad offers a consistent way to stay active. Being physically active throughout the day is crucial for preventing obesity, as it helps regulate your weight, improve your metabolism, and enhance your overall physical health. This ongoing activity is key to maintaining a healthy weight and preventing obesity-related health issues.

6. Ease Those Aches and Pains

Prolonged sitting can lead to musculoskeletal pain, including back, neck, and shoulder discomfort. Walking pads can help alleviate these issues by promoting better posture and increasing movement throughout the day.

Research Insight: Williams et al. (2019) investigated the impact of ergonomic workplace interventions, including walking desks, on musculoskeletal disorders. The study found that walking pads significantly reduced the prevalence of back and neck pain among office workers. The increased movement helps to improve posture and reduce muscle strain associated with prolonged sitting. However, it is important to ensure proper workstation setup to prevent overuse injuries, which can result from repetitive strain or poor ergonomics when using walking pads.

Our Take: If you suffer from chronic pain or discomfort due to long hours at your desk, a walking pad could provide much-needed relief. By encouraging regular movement and promoting better posture, walking pads help reduce the physical strain that leads to musculoskeletal issues. This improvement in comfort can enhance your overall work experience and reduce the need for pain management interventions.

7. Sharpen Your Mind

Cognitive function is essential for effective work performance and daily activities. Physical activity, including walking, has been shown to enhance various aspects of cognitive health, making walking pads a valuable addition to your workspace.

Research Insight: McDonald et al. (2013) reviewed the cognitive effects of physical activity and found that regular walking improves memory, attention, and executive function. The study concluded that even low-intensity physical activity can lead to significant cognitive benefits, enhancing mental clarity and decision-making abilities.

Our Take: Want to keep your mind sharp and agile? Incorporating a walking pad into your work routine can help. The increased blood flow and oxygen supply to the brain from regular walking enhance cognitive functions, making it easier to concentrate, remember information, and solve problems effectively. This mental boost can lead to better performance and more innovative thinking in your work.

8. Boost Your Mood

Mental health is just as important as physical health, and walking pads can play a significant role in improving your emotional well-being. Regular physical activity is known to reduce symptoms of anxiety and depression, contributing to a healthier mood.

Research Insight: Berg et al. (2016) explored the effects of walking on mental health and found that regular walking significantly reduces symptoms of anxiety and depression. The study highlighted that physical activity stimulates the release of endorphins, which are natural mood lifters, and helps in managing stress levels.

Our Take: If you’re feeling stressed, anxious, or down, a walking pad can be a powerful tool for improving your mental health. By incorporating regular walking into your day, you can elevate your mood, reduce stress, and foster a more positive outlook. Regular use of a walking pad can enhance your overall mood, supporting emotional balance and cognitive function. This mental uplift not only enhances your personal well-being but also contributes to a more enjoyable and productive work environment.

9. Increase Job Satisfaction

Employee satisfaction is crucial for maintaining a motivated and productive workforce. Walking pads contribute to higher job satisfaction by improving physical health, reducing stress, and enhancing overall well-being.

Research Insight: Baker et al. (2022) conducted a survey study on the impact of standing and walking desks on employee satisfaction. The results showed that employees using walking pads reported higher levels of job satisfaction and engagement compared to those using traditional desks. The study attributed this increase to the physical and mental health benefits that walking pads provide.

Our Take: Happy employees are more productive and engaged. By incorporating walking pads into your workplace, you can foster a healthier, more satisfied workforce. Optimizing your office space with an active workstation, such as a walking pad, can further boost job satisfaction by promoting movement and supporting an active lifestyle at work. This investment in employee well-being not only enhances job satisfaction but also boosts morale and reduces turnover, creating a more positive and effective work environment.

10. Manage Chronic Conditions

For individuals managing chronic health conditions such as diabetes or hypertension, regular physical activity is essential for controlling symptoms and preventing complications. Walking pads offer a convenient way to incorporate this necessary activity into daily life.

Research Insight: Anderson et al. (2019) examined the role of desk treadmills in managing chronic health conditions. The study found that regular use of walking pads helped participants better control their blood sugar levels and maintain healthy blood pressure. The continuous, low-intensity exercise provided by walking pads supports the management of chronic diseases by promoting consistent physical activity. The American Medical Association also recommends regular physical activity as a key component in managing and preventing chronic diseases, further supporting the importance of integrating movement into daily routines.

Our Take: If you’re dealing with a chronic health condition, a walking pad can be a valuable addition to your health management plan. By facilitating regular movement throughout the day, walking pads help you maintain better control over your condition, reducing the risk of complications and improving your overall quality of life.

11. Unleash Creativity

Creativity is essential for problem-solving and innovation, both in professional and personal contexts. Physical activity, including walking, has been shown to enhance creative thinking and cognitive flexibility.

Research Insight: Miller et al. (2016) found that physical activity, such as walking on walking pads, can significantly boost creativity. The study suggested that the rhythmic and repetitive motion of walking helps stimulate brain regions associated with creative thinking, leading to more innovative ideas and solutions.

Our Take: If you're looking to spark creativity or tackle challenging projects, a walking pad could be your secret weapon. The increased physical activity stimulates brain function, making it easier to generate new ideas and approach problems from different angles. This creative boost can enhance your work quality and drive innovation in your projects.

12. Sustain Your Health Long-Term

The benefits of using walking pads extend beyond immediate effects, contributing to long-term health and well-being. Consistent use can lead to sustained improvements in various health markers, reducing the risk of chronic diseases and enhancing overall life quality.

Research Insight: Spector et al. (2017) reviewed long-term health outcomes of workplace physical activity interventions, including walking pads. The study found that regular use of walking pads is associated with sustained improvements in health markers such as reduced risk of chronic diseases, improved cardiovascular health, and better metabolic profiles over time.

Our Take: The primary benefits of consistent walking pad use include increased daily movement, improved concentration—especially for individuals with ADHD—and enhanced physical activity, all of which support long-term health. Investing in a walking pad is more than a short-term fix—it’s a long-term commitment to your health. By consistently using a walking pad, you can enjoy ongoing health benefits that contribute to a longer, healthier life. This sustained physical activity supports not only your physical health but also your mental and emotional well-being, ensuring you remain active and healthy for years to come.

Conclusion

Walking pads offer a comprehensive suite of benefits that can transform your daily routine, enhancing both your health and productivity. From reducing sedentary time and improving cardiovascular health to boosting your mood and creativity, the advantages of walking pads are backed by solid research and real-world applications. Whether you're looking to maintain a healthy weight, manage a chronic condition, or simply stay more active throughout the day, a walking pad can be a valuable addition to your workspace. Embrace the change and take a step towards a healthier, more active lifestyle with a walking pad.

Why the PadPace Walking Pad Could Make Daily Movement Easier

If the research in this article has you thinking, "I want to move more, but where do I start?"—you’re not alone. The PadPace Walking Pad was built for people who want to stay active without turning their lives upside down. It fits easily under your desk and runs quietly enough for calls or meetings. What makes it stand out is the 8 km/h top speed—perfect for brisk walks when you need to clear your head—and the auto incline feature, which adds a subtle challenge when you’re ready to push a bit further. With an app to track your steps and progress, it gently keeps you accountable without adding pressure. For anyone hoping to turn the ideas in this article into action, it’s a great way to begin.

FAQs

Q: Can I really lose weight by using a walking pad?

A: Absolutely! Walking pads help increase your daily calorie burn, which can contribute to weight loss and improved body composition over time. By walking while you work, you’re consistently burning calories throughout the day, making it easier to manage your weight without needing to add extra workout sessions to your schedule.

Q: Are walking pads difficult to use while working?

A: While there might be a slight adjustment period as you get used to walking and working simultaneously, most users adapt quickly. Walking pads are designed to be quiet and compact, allowing you to perform desk tasks, make phone calls, and even participate in virtual meetings effectively. Start with shorter walking sessions and gradually increase your time to find a comfortable rhythm that works for you.

Q: How much time should I spend on my walking pad each day?

A: It’s recommended to start with shorter sessions, such as 30 minutes to an hour per day, and gradually increase as you become more comfortable. Aim for a total of 2-4 hours of walking throughout the day, broken up into manageable intervals. Listen to your body and adjust your usage based on your comfort and fitness levels.

Q: Do walking pads take up a lot of space in my workspace?

A: Most walking pads are designed to be compact and can fit comfortably under most desks. They are lightweight and portable, making for easy storage when not in use. Additionally, many models come with adjustable speed settings and quiet motors, ensuring they don’t interfere with your workspace aesthetics or noise levels.

Q: Are walking pads safe to use?

A: Yes, walking pads are generally safe to use, especially when following the manufacturer’s guidelines. They come with features like speed control, sturdy construction, and safety rails to ensure a safe walking experience. However, it’s important to start slowly and pay attention to your body’s signals to prevent overexertion or injury. Always place your walking pad on a flat surface for optimal safety and performance.

Q: What features should I look for in a walking pad?

A: When choosing a walking pad, look for features such as a remote control for easy speed adjustments, a suitable weight capacity to support your body, maximum speed and speed range to match your walking preferences, and easy storage options like foldability or compact design. Always ensure the walking pad is placed on a flat surface for stability and safety.

Q: How do walking pads compare to traditional treadmills?

A: Walking pads tend to be more compact, lightweight, and portable, making them ideal for home or office use. Unlike treadmills, which are often larger and designed for running, walking pads are specifically designed for low-impact, desk-friendly activity. Traditional treadmills offer higher speeds and more features for intense workouts, while walking pads focus on convenience and integration into daily routines.

Q: Can I use a walking pad with a standing desk?

A: Yes, you can use a walking pad with a standing desk. Many people combine walking pads with standing desks to create an active workstation, allowing for movement while working. Walking pads fit well under most standing desks, and this setup can help you stay active and comfortable throughout the workday.

Q: Are walking pads suitable for small or shared office spaces?

A: Walking pads are a great fit for small or shared office spaces, especially for those with desk jobs. They can be used as part of a treadmill desk setup, allowing you to stay active without taking up much room. Their compact size and portability make them practical for various office space configurations.

Q: Can I multitask while using a walking pad?

A: Yes, you can use a walking pad while performing other tasks such as working, answering emails, or even watching TV. Walking pads are designed to let you stay active while multitasking, making it easy to incorporate movement into your daily routine without interrupting your workflow.

Q: Are walking pads worth it for staying active indoors?

A: Walking pads are worth considering if you want to exercise inside and add more movement to your day. They make staying active easy, especially for those with busy schedules or limited space. Walking pads are a practical solution for anyone looking to maintain fitness and well-being indoors.

Q: How do I maintain good posture on a walking pad?

A: To maintain good posture, keep your shoulders relaxed, stand tall, and look forward while walking. This helps prevent strain and promotes ergonomic alignment during your walking sessions.

Q: Can walking pads help with ADHD?

A: Yes, using a walking pad is considered a top ADHD hack. This ADHD hack can help improve focus, increase activity levels, and manage symptoms by allowing for movement while working or studying.