If you just got a walking pad or are planning to you hope this big device won’t collect dust in the corner. After all, you have a goal. Be it losing weight, fighting back pain, or just being more active.
The goal of this guide is to get you all set up, overcome potential issues, and help you establish a walking routine.
Start walking slowly
Initially, it can be difficult to type on your keyboard or use your mouse. So get used to the new situation step by step.
1. Get used to walking at your desk: Walking is a natural movement. But it’s weird to “move” while your position remains static at your desk. So first, position your walking pad under the desk, turn it to a slow speed of 1-1.5 km/h or 0.5-1 mph, and simply walk. You can watch a video or read something.
2. Keep your hands on the desk: Once you’re used to walking at your desk put your hands on the desk while walking. There’s no need to type on your keyboard yet. Just get used to the feeling for now.
3. Start typing and moving the mouse: Once step 2 feels comfortable you can try to work with your keyboard and mouse. It might feel clumsy at first and you won’t be as performant as usual. But after a few hours this should come much more natural already.
Whenever you’re tired take a break. If your body isn’t used to the activity you might feel exhausted after 30 minutes. Your legs, feet, and even your back might start hurting after a while. Then sit down and take a break. You can slowly increase the duration and sooner or later you’ll be able to walk most of your working day.
Use wrist wrests to make typing easier
When you try to type on a keyboard while walking you might have some difficulties at first. Your body moves and with it your arms and possibly your hands. You can place your palms on top of your desk but that might not be enough.
I recommend getting wrist wrests. They will help preventing your hands from moving while the rest of your body is in motion.
I used cheap ones from Amazon made from memory foam for a long time.
In summer the combination of memory foam and sweat irritated my skin though.
Because of that, I switched to DeltaHub Carpio wrist rests. You place your hand on them and slide your hands around on your desk. I had to get used to it but now I don’t want to go back.
Prevent knee pain
Walking on a flat treadmill isn’t ideal for your knees. Some people report suffering from knee pain after a few weeks or months. There are two things you can do:
- Use an incline of 1-3%: Walking on a flat treadmill with 0% isn’t the same as walking outside (according to experts). It’s more like walking slightly downhill which puts additional strain on the knees. To mimic outside conditions it’s recommended using an incline of around 3%. Alternatively, you can switch to a manual curved treadmill. Those reportedly reduce strain on the knees as well.
- Adjust your walking technique: Most of us are used to wearing e.g. sneakers with generous cushions. These modern shoes change our walking technique. Ever heard a person without shoes stomping like an elephant? That’s what I’m talking about. Instead of lowering the heels first try to touch the ground with the front or middle of your feet. This also reduces strain on your knees. And again, a manual curved treadmill naturally supports this walking technique.
Set up a routine
Walking while working can be a real fitness opportunity. But if you only do it every other day the impact is very limited.
What helps me is starting my working day on the walking pad. If I first sit down, I’m usually too lazy to set up my walking pad until the afternoon. But if I start walking first thing in the morning, I don’t stop anymore.
So I encourage you to start walking as early as possible. If your office allows just leave the walking pad under your desk. This way it’ll be easier to start walking than sitting down in your comfortable chair.
Another technique: Some people report using a gymnastic ball or an uncomfortable stool that they place on top of the walking pad when they want to take a break. Looks silly but you won’t sit for too long.
Maintenance
Many new users of walking pads aren’t aware that any treadmill with a belt needs lubrication. Every week (if you walk often) lift the belt of your walking pad and touch the surface below with your bare hands.
Is it still greasy? No need to lubricate.
Is your hand dry? Apply a few drops of silicone treadmill lubricant and continue walking.
