WALKING / WORK

Is a walking pad worth it for walking at your desk?

For many desk workers, yes. Walking slowly at a desk can add thousands of steps to a working day. In one study, walking and working at about 1.1 mph used around 119 more kcal an hour than sitting. The trade-off is fine motor tasks: typing and maths slowed by 6–11% in a lab test, so many people walk during calls and reading.

By the Upmoat studio · Published October 3, 2026 · Last updated October 3, 2026

Key takeaways

Walking and working at ~1.1 mph used about 191 kcal/hour vs 72 sitting, about 119 more (Levine and Miller, 2007).
In a 12-month workplace study, treadmill desks increased daily activity and self-rated and supervisor-rated work performance (Ben-Ner et al., 2014).
Typing, mouse work and maths dropped 6–11% while walking, but attention and reading comprehension did not (John et al., 2009).
Use it for calls, reading and email; sit or stand for precise work.
Start with 15–30 minute sessions at a slow pace and build up.

What is a walking pad?

A walking pad is a compact, low-speed treadmill without arms, designed to slide under a standing desk.

Most are built for walking rather than running, and many fold or roll away when not in use. A “treadmill desk” usually means a treadmill and desk combined. Both let you walk slowly while you read, talk or type.

Walking pad, treadmill desk or standing desk?
Option	What it adds	Best for	Watch out for
Walking pad + standing desk	Slow walking during work	Calls, reading, email	Needs a desk that rises high enough
Integrated treadmill desk	Walking with a fixed work surface	Long walking sessions	Space and cost
Standing desk only	Posture changes, light NEAT	Breaking up sitting	Standing still for hours is tiring too
Walking breaks	Short walks away from the desk	Anyone, no equipment	Easy to forget without a cue

How many extra calories does desk walking use?

In a study of 15 sedentary office workers with obesity, energy expenditure was 72 kcal an hour sitting at work and 191 kcal an hour while walking and working at a self-chosen 1.1 mph, an increase of about 119 kcal an hour (Levine and Miller, British Journal of Sports Medicine, 2007). Results vary by body size and speed; the authors’ simple takeaway was that replacing seated computer time with walking could raise energy use by around 100 kcal an hour.

That makes desk walking a form of NEAT (non-exercise activity thermogenesis), the everyday movement that adds up over a day.

Does walking while working hurt productivity?

It depends on the task.

Fine motor and maths tasks slow down a little. In a lab test with 20 young adults and no practice period, treadmill walking caused a 6% to 11% decrease in typing, mouse tasks and maths problem solving, but did not affect selective attention, processing speed or reading comprehension (John et al., 2009).
Over months, performance can hold up or improve. In a 12-month experiment at a financial services company, employees given treadmill workstations increased their daily physical activity, and overall work performance improved on within-person measures (Ben-Ner et al., PLOS ONE, 2014).

A practical split: walk during calls, video meetings with your camera off, reading and inbox triage, and sit or stand still for detailed design, writing or spreadsheet work.

How many steps can a walking pad add?

It depends on your pace and how long you walk. At slow desk speeds, cadence is usually below the 100-steps-a-minute marker for brisk walking (Tudor-Locke et al., 2018), so an hour adds fewer steps than an hour of brisk outdoor walking. Your phone or watch will show your real numbers, as long as it is on you rather than on the desk. See Apple Watch vs iPhone step accuracy for why that matters on a treadmill.

How do you start desk walking safely?

Set the desk height so your elbows are about 90° while walking and the screen is at eye level.
Start slowly, around 1–2 km/h (0.6–1.2 mph), and only speed up once typing feels natural.
Begin with 15–30 minute sessions once or twice a day and build up over a couple of weeks.
Wear proper shoes rather than socks or slippers.
Use the safety clip or auto-stop if your pad has one, and keep cables clear.
Take breaks: alternate walking, standing and sitting.
Keep your phone in a pocket or wear your watch so steps are recorded.

Stop if you feel dizzy, unsteady or have pain, and check with a doctor if you have balance problems or a heart, joint or other health condition.

Is a walking pad worth it?

Walking pad pros and cons
Pros	Cons
Adds steps and movement without extra time	Slows precise typing and mouse work at first
Breaks up long sitting periods, which the NHS recommends	Noise and vibration in shared spaces
Weather-proof, works at home	Needs a standing desk and floor space
Easy to combine with calls and reading	Easy to stop using if it is a hassle to set up

If you work from home, already have a standing desk and spend hours on calls, it can be one of the easiest ways to reach 10,000 steps a day. If not, regular walking breaks give many of the same benefits for free.

General information only, not medical advice. If you have a health condition, are pregnant or are returning to activity after an injury, check with a doctor before changing how much you walk.

Frequently asked questions

How fast should you walk on a walking pad while working?

Slowly. Studies of walking workstations used self-selected speeds around 1.1 mph (about 1.8 km/h), and many people start lower until typing feels comfortable.

Can you type while walking on a walking pad?

Yes, but expect it to be slightly slower at first. A lab study found typing and mouse tasks were 6 to 11 percent slower while walking, with no practice period.

How long should you walk on a walking pad each day?

Start with 15 to 30 minute sessions once or twice a day and build up gradually, alternating walking with standing and sitting.

Does walking on a walking pad count as exercise?

Slow desk walking is mostly light activity, which helps reduce sitting time. Brisk walking at around 100 steps per minute or faster is what counts as moderate-intensity activity.

Will my iPhone count steps on a walking pad?

Only if it is on your body, such as in a pocket. A phone resting on the desk will not count your steps. An Apple Watch counts from wrist movement, so it may under-count if you hold the desk.

From the studio behind this journal

Watch your desk-walking steps add up.

StepIsland is Upmoat’s walking app and step counter for iPhone and Apple Watch. Pick a companion, set a goal and watch an illustrated world grow with your Apple Health steps, live on your Lock Screen, Dynamic Island, widgets and Apple Watch.

Explore StepIsland

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