It may sound fairly intuitive but knowing how to use a treadmill desk properly is something that many people don’t know how to do. If you’re going to invest time, money and energy into a treadmill desk, then you might as well learn the best way to use it and reap as many benefits from it as possible.
In this article, I divulge techniques and guidance from experts on using an under desk treadmill; this includes common pitfalls and mistakes that people make when using a treadmill.
Plus, also included are pro tips to ensure that you stay fully hydrated, look the part and set your treadmill workstation up for success.
You’re essentially getting paid to walk! Not many people can claim that!
Physical active inactivity contributes to over 3 million deaths worldwide every year. That’s 6% of all deaths which could have been prevented. Source
How long should I use a treadmill desk for?
It’s best to take things slow when you are first getting used to your under desk treadmill. This could involve completing walking sessions a few times a day for 15 minutes at a time. As you get more accustomed to the walking motion, you can build upon your time. It’s recommended that people use their under desk treadmill for about 30 minutes at a time. Initially, you could aim to complete 30 minutes sessions 1 – 2 times every day and build this up as you desire.
Then you may feel that you want to do more or less depending on your work schedule, energy levels and how your body feels.
You could use your smart watch to track this activity and even encourage your motivation levels.
In addition, you could create a bit of healthy competition if there are other people using the treadmill as well.
Who knows, if you sell the benefits of the treadmill too much and make it look like too much fun, you may even have to fight to get time on the treadmill if it becomes too popular!
You may also decide that you want to walk faster but maintain the same amount of time.
Ultimately, it is up to you how long you spend walking; however, taking regular breaks is also important, so don’t try to be a hero by spending the whole day on the walking Workstation.
There is no point walking too much and burning yourself out.
Some treadmill desks have timers which turn off by themselves after an hour of use, which may help to remind you to take a break if you become very consumed while walking.
I’ve previously discussed the many astonishing benefits of walking on a treadmill desk, and if you haven’t already read these, I guarantee that they will motivate you to get up from your seat and out for some steps!
Tip: If you have a smart watch, you could use this to track your time, speed and possibly even calories burned while using the treadmill desk.
Can you walk at a treadmill desk during calls?
People can use their under desk treadmill while on calls, however there are personal preferences and possibly office etiquette which may come into play as it can cause noise and distraction if you’re using an under desk treadmill on a call.
Some treadmills are quieter than others, e.g., Treadly treadmills generate an almost silent 6 dB whereas the average noise level of a treadmill desk is 52 dB.
I’ve read hundreds of review on treadmill desks (yes, literally), and there is a slight divide in practices and opinions regarding using a treadmill on calls. Some people claim that their treadmill is silent and have no problem using it while on a call.
Others claim that people have heard a whooshing sound from the belt, and it creates interference unless the person stays on mute during the call.
There are different factors that will influence whether you can use an office treadmill on a Zoom call:
- The size of the room may create an echo or vibrational sound from the treadmill which may be audible on a call
- The sound of the treadmill varies between products
- How loud your feet are when they are walking on the treadmill
- If you are presenting on the call and also using a camera, it might be more noticeable and distracting
- If you can be on mute and your camera off, you can more than likely use your treadmill unnoticed
The best approach is to trial out a call with a friend or colleague of yours beforehand and see if they can hear or notice that you’re walking on the treadmill.
If you think noise will be a concern for you, check out this treadmill desk noise comparison list.
What shoes should you wear on a treadmill desk?
The key priority with choosing footwear for a walking treadmill is to ensure that the shoes offer you comfort and support.
Tennis shoes and walking or running shoes are often the best type of footwear as they provide the most support, stability and grip for walking.
However, office etiquette may dictate that you need more formal footwear. In this case, there are walking shoes which you can buy that look professional.
These along with black tennis or walking shoes tend to be more discrete and formal looking.
Some treadmill users and treadmill manufacturers recommend having a dedicated pair of treadmill shoes for use only on the treadmill.
This ensure that the shoes are clean and won’t introduce any dirt to the treadmill belt. It also can allow you to estimate how much use the shoes have undertaken before they need to be disposed of.
If you don’t want to alternate between shoes when hopping onto the treadmill, ensure that your shoes are clean and free of dirt and pebbles.
If you were to follow in Victoria Beckham’s lead, then you would be wearing sky-high stilettos on your walking treadmill (I’m not even joking – look it up if you don’t believe me). Evidently, Victoria and I have different opinions when it comes to treadmill footwear!
Unless she’s merely putting on a show for the camera. Who knows, she might jump into her PJ’s the minute the camera people leave the house!
What clothes should you wear on a treadmill desk?
Comfort and practicality are 2 key components to deciding what to wear on a treadmill desk.
When walking at a treadmill workstation, you’ll want to wear clothing that:
- Doesn’t restrict your movement
- Won’t become entangled in the treadmill belt
- Minimizes sweating and doesn’t cling to you if you do sweat
- Complies with the work clothing etiquette
- Examples of clothing that might suit an office environment include:
- Light trousers/chinos
- Jeans that don’t restrict movement
What’s good for your body may not always be good for fashion, so there may need to be a compromise, especially if you work in an office or shared open-plan.
If you’re going to be running on a treadmill, then workout clothing is the best choice to aid your performance and comfort.
If you’re using your treadmill at home, then this will be less of a concern, and you’ll have more freedom to wear what you like.
Tip: You may need to have a spare change of clothes in case you become sweaty at work.
Should you stretch while walking at a treadmill desk?
Stretching is important to help keep your muscles healthy strong and flexible. Muscles can become tight and short when in a static position or when they are not used frequently. Building stretch exercises into your daily routine can help previous pain, weak muscles and poor posture, even if it is only for a few minutes a day.
The most important thing is to build stretching into your daily routine and performing some stretches 1 – 2 times a day.
You could even set a reminder on your calendar to do these exercises.
Below is a video which highlights some of the best stretches that you can perform, even from the comfort of your desk.
How often should you take breaks from a treadmill desk?
Just as sitting for long periods is not advisable, standing and walking for long periods can also put a strain on your body. If you follow the general advice for changing your posture, this recommends breaking up the day between sitting, standing and walking every 20 – 30 minutes. This might be too frequent of a rotation for some people, so aiming for changing your posture every 60 minutes may be more attainable. Rest breaks of around 20 minutes or so should be taken after sessions of using the treadmill desk.
Short, frequent breaks from your posture are better than infrequent longer breaks. So taking a 5-minute break from sitting every 30 – 60 minutes is more preferable to taking a 20 – 30 minute break every 2 – 3 hours.
I even set reminders for myself on my calendar to take breaks and get out of my chair for a few minutes.
Whether it’s to refill my water bottle, grab a couple of my beloved tea for a caffeine hit or even going to the bathroom or the printer, there’s always something you can do to get out of your seat!
Can you sit on a treadmill desk?
Treadmill desks are designed for walking, running and being stood upon and not having chairs or furniture positioned on top of them.
The treadmill cannot withstand the pressure of a chair being placed on it. Not only could this lead to injury, but this could seriously damage the treadmill due to the wheels or legs of the chair piercing into the treadmill belt or components.
Therefore, if you need to sit down, you will need to have a chair positioned nearby.
When you need to sit at a treadmill workstation, there are some configuration options that you can choose for the workstation setup to enable sitting:
- Move your treadmill out of the way or to the side so that your chair can slot in.
- Arrange you desk so that you can use your chair on one side of the table and the treadmill on the other side of the desk – works better with large tables or L-shaped tables.
How to stop sweating on a treadmill desk?
If you use the treadmill in a warm room, for a considerable amount of time or at high speeds, you are more likely to sweat while treadmilling.
This may not be the most desirable look, especially if you work in a shared office or open-plan. Or you need to present on a video call with sweat dripping down your face.
You certainly don’t want to be nicknamed sweaty Betty!
Below are some tips to prevent sweating while you’re using the treadmill workstation:
- Keep the room cool and open windows if possible
- Wear light, breathable clothing, e.g., polyester or cotton
- Walk at slower speeds, e.g., 2 mph or less is the average speed someone will use a treadmill workstation
- Only use the treadmill for short durations, e.g., 15 – 20 minutes at a time
- Drink cold liquids, e.g., water, as this helps to regulate body temperature
How to hydrate when on a treadmill desk?
We have all heard the mantra of how important it is to keep your body hydrated to ensure core bodily functions can perform to their best.
Thirst is a sign of dehydration!
If you are feeling thirsty, then your body is more than likely dehydrated for a while. Your body needs water long before the feeling of thirst kicks in. So, if you’re feeling thirsty at any stage, you probably need to start chugging some water.
People should drink between 0.5 – 1 ounces of water per pound of body weight per day, i.e., a minimum of half their body weight in ounces of water.
If you are active throughout the day, live in a warm climate, are pregnant or breastfeeding, you will probably require more water.
For instance, a 150-pound person should drink about 75 ounces of water a day. However, if that person exercises frequently, walks on a treadmill desk or lives in a hot area, then they should probably drink 150 ounces of water per day.
|
Weight (pounds) |
Ounces of water to drink |
Ounces of water to drink (active/hot climate) |
|
140 |
70 |
140 |
|
150 |
75 |
150 |
|
160 |
80 |
160 |
|
170 |
85 |
170 |
|
180 |
90 |
180 |
|
190 |
95 |
190 |
|
200 |
100 |
200 |
What speed should you walk on a treadmill desk?
The average person and beginner treadmiller will walk around or under 2 mph on a treadmill workstation. fit people, professional walkers and runners or people who are used to walking on a treadmill desk may find 2 mph too slow and walk at higher speeds of 2.5 mph plus. The speed that you are walking at will dictate the type of activities that you can perform. You may find that the faster you walk, the greater the number of typing errors are and the more difficulty that you have being able to read the screen or perform certain activities with the mouse or keyboard.
Some people have reported that after a few days or weeks of using the treadmill at a certain speed, they find that they get used to the speed and it becomes too easy or slow, so they increase it by 1 mph.
The speed that you are using a treadmill desk at will influence what activities that you can perform while using the office treadmill.
Tip: A general rule of thumb is that it’s easier to consume content than create content while walking.
Conclusion
Now that you know how to use in under desk treadmill properly, there is no stopping you!
Remember that taking regular breaks along with wearing the appropriate footwear, clothing and having adequate hydration are the key elements to success when using a treadmill desk.
If you’re keen to get out of your death chair and introduce movement into your workday, study, gaming or whatever static activity you complete, then treadmill desks are one of a range of ways to get moving.
Before ever using a treadmill desk, you should know what to look for when choosing a treadmill desk.
If the fantastic range of health benefits of using a treadmill desk sound appealing to you, then checkout my personal favourite products listed below for the under desk treadmill that I would recommend.
However, treadmill desks are not for everybody, and far be it from me to try to ram the benefits of it down your throat.
Fortunately for you, I have been looking into the many other ways which can be employed to introduce movement into your workstation.
I have been actively researching numerous ways to introduce motion into my relatively static desk work.
The below items are what I’ve looked into so far in order of preference:
- Treadmill desks
- Standing desk converters
- Ergonomic chairs
- Standing desks
- Desk bike
- Kneeling chairs
- Standing desk chairs
- Anti-fatigue mats
- Balance boards
My personal favorite products so far are the:
- Sunny Health & Fitness SF-T1407M (high quality, compact, low-cost treadmill)
- Sunny Portable Stand Up Elliptical
- Ergotron WorkFit-LX
- CoolMesh Pro Multi-Function Chair
My aim with this website is to help you on all matters related to your home office and your work area. With that in mind, if you have any questions or comments on the above, please drop them in the box below. I’d love to hear them!