Treadmill Desks: Combining Fitness and Productivity at Work

The idea of active workstations, particularly treadmill desks, has gained popularity as a way to counteract the harmful effects of prolonged sitting. With the rise of remote work and sedentary lifestyles, it’s more important than ever to find ways to stay active during the workday.

This article examines the health benefits of using treadmill desks, staying active, and provides tips for increased productivity at work.

How to Stay Active at Work: Introducing Treadmill Desks

Active workstations that incorporate a walking pad, bike, stepper, and/or standing desk are effective strategies for reducing sedentary time and improving mental cognition at work without compromising job performance. Extended sedentary behavior, whether at work or home, increases the risk of preventable chronic diseases (Malloy, 2024).

A treadmill desk, which combines a treadmill with an elevated desk, allows you to walk at a low speed while you work. This setup integrates physical activity into your daily routine and reduces the total amount of time you spend sitting throughout the day, thereby reducing the health risks associated with prolonged sitting. You can maintain your productivity while improving your physical health, making the treadmill desk a compelling alternative to traditional desks.

The world’s first prototype of a treadmill desk was built in 2005 by Dr. Eric Soehngen, who is also the co-founder of Walkolution, a German company dedicated to combating sedentary behavior.

When looking for the perfect setup, whether at work or home, several factors come into play, such as space, overall cost, and the number of users. Is it just for you? Will it be shared with coworkers or family members if you work from home? The key is to find what works best for you.

I have a long desk tabletop from IKEA with height-adjustable legs from Amazon that feature memory buttons for height settings. This allows me to switch between sitting, standing, and walking without having to adjust it manually each time. The long desk allows me to place a small, thin treadmill underneath it on my left side.

Personally, I prefer to walk at 1-1.5 km/h (0.6-0.9 mph) while working. I find this speed very comfortable for typing, writing, thinking, and even talking on the phone. Because it is so slow, I do not sweat or get out of breath while working. Since adopting this setup in my office, meeting my personal step goal of 10,000 steps per day has become very easy.

Benefits of Walking

Walking has been proven to be an excellent and necessary daily activity. Here are some of the many benefits of walking presented in Dr. Eric Soehngen’s book Death by Sitting: Why We Need a Movement Revolution:

Joint-Friendly Exercise: Walking puts less stress on the joints than more intense forms of exercise, making it a better option for many.

Ideal for Recovery: Walking is an excellent choice for people in recovery because it puts little physical strain on the body, is easily accessible, has little or no monetary cost, and can reduce associated emotional stress.

Health Benefits: In addition to helping with weight management, breathing, blood sugar control, and spinal health, walking can dramatically reduce cancer risk by making our bodies more resilient and better able to recover from disease.

Supports Metabolism: Low-intensity exercise, such as walking, is effective in supporting insulin sensitivity and overall energy metabolism.

Cognitive Benefits: Exercise helps improve your learning, memory, and problem-solving skills, as well as your concentration and attention. It helps keep your mind and body agile as you age.

Health Benefits of Treadmill Desks

Improved Memory and Attention: Using a treadmill desk can lead to an increase in memory and attention, benefits that may persist even after you stop walking.

Improved Mood and Creativity: A treadmill desk can enhance your mood and provide a sense of accomplishment, thanks to the endorphin release associated with physical activity. Additionally, walking on a treadmill desk can stimulate creative thinking.

Enhanced Self-Perceived Attention: Using a treadmill desk may make you feel more attentive to your tasks. This perceived improvement in attention can lead to better task engagement and increased productivity.

Enhanced Focus and Alertness: Light physical activity, such as walking on a treadmill desk, can improve cognitive function and reduce fatigue, helping you stay focused and alert.

Stress Relief: Walking while working can be an effective stress reliever, particularly in high-stress work environments. Physical activity helps mitigate the negative effects of stress.

Better Work-Life Balance: By incorporating physical activity into your workday, you can achieve your fitness goals without sacrificing work or leisure time, creating a “two-for-one” scenario.

Barriers to Using Treadmill Desks

Type of Work

Despite the many benefits, there are barriers to using treadmill desks. The type of work you do can affect usability; tasks that require fine motor skills or high cognitive effort, such as painting, typing, or writing, can be difficult to perform while walking.

You might also be hesitant to use your treadmill desk during meetings or presentations due to potential negative perceptions from coworkers.

Treadmill desks may be most appropriate for tasks that are less cognitively demanding or do not require a great deal of fine motor skills.

Physical and Accessibility Issues

Physical limitations, such as back or knee problems, and accessibility issues, like inconvenient setup or location, can be additional barriers. However, these challenges can often be mitigated with proper planning and adjustments.

Tips for Using a Treadmill Desk

Here are some tips for using a treadmill desk effectively:

Start Slow: Start with a slow walking pace (about 1-2 mph or 1.6-3.2 km/h) to get used to the motion while working.

Short Sessions: Start with short walking sessions of 15-30 minutes and gradually increase the duration and repetitions throughout the day as you become more comfortable.

Proper Footwear: Wear comfortable, supportive shoes to prevent foot and leg fatigue.

Ergonomics: Ensure your desk and computer are set up ergonomically to avoid strain on your neck, back, and wrists.

Walk on Your Lunch Break: It has been proven that light physical activity after eating can significantly improve your body’s ability to regulate blood glucose levels. So, use your after-breakfast or after-lunch breaks to burn a few calories and improve your metabolic health.

Choose Appropriate Tasks: Use the treadmill desk for tasks that are less demanding in terms of fine motor skills and cognitive effort.

Boost Creativity: Schedule walking sessions during brainstorming or creative tasks to take advantage of the cognitive benefits.

Manage Stress: Walk on the treadmill desk during stressful periods to help manage and reduce your stress levels.

Plan Your Day: Organize your workday to include treadmill desk sessions, allowing you to meet both work and fitness goals.

Off-Camera Use: Use the treadmill desk during off-camera work periods to avoid potential social concerns.

Consult a Professional: Consult with a healthcare professional to address any physical limitations and ensure your treadmill desk setup is ergonomic.

Tips for Extra Productivity at Work

Manage Your Time Efficiently

• Create an effective and realistic daily routine: Plan your day with achievable goals to stay organized, focused, and avoid frustration.
• Use the Pomodoro Technique: Work in focused intervals followed by short breaks to avoid burnout.
• Implement Time Blocking: Structure your schedule to keep yourself on track and manage your tasks effectively.

Block Digital Distractions

• Use 1Focus: Block distracting apps and websites like YouTube and social media to maintain concentration.
• Block Websites and Apps During Working Hours: Ensure you stay focused by limiting access to non-essential digital content.
• Allow Only Specific Websites: Enable access only to the websites you need for work or study to promote monotasking.
• Block the Internet: Prevent access to the App Store and installed web browsers to eliminate online distractions.

Conclusion

By incorporating more walking into your daily routine and using treadmill desks, you can reduce the negative effects of prolonged sitting. These strategies not only improve physical health but also enhance cognitive function, mood, and overall productivity.

Consider talking to your boss about adding a treadmill to your office to promote a healthier, more active lifestyle.

Further Reading

You might also like our article Health Risks of Prolonged Sitting.

For a deeper understanding of the health benefits of walking and the negative effects of a sedentary lifestyle, consider reading Dr. Soehngen’s book: Death by Sitting. Why We Need A Movement Revolution.

Note: This article is for informational purposes only and is not a substitute for professional medical advice.