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7 best under-desk treadmills to help you meet your steps goal
These boots are made for walking!
Working from home is the best. There's no commute, no queue for the office microwave, and no need to get dressed up (unless you fancy it). Yay for flexible working patterns!
But WFH can also scupper your daily steps count, with many of us finding we've only taken a few hundreds steps at the end of the day - a long way off the 10,000 steps we're often told to aim for.
Thankfully, there are options. Along with lunchtime walks and regular stretch breaks, under-desk treadmills and walking pads are revolutionising the home office. You don't need to leave your desk to get your steps in.
Granted, not everyone wants to spend meetings on their feet. But, if you're keen to enjoy a less sedentary work day or get your steps in while watching TV, we've rounded up our favourite under-desk treadmills (which tend to be smaller and more compact than traditional treadmills) to get you on the move.
Plus, Personal Trainer & Founder of Sculptrition Amanda Place shares how to make the most of your treadmill or walking pad. Spoiler alert: you probably don't want to spend all of your day walking. So, it's a good job these treadmills are often lightweight, foldable, and easy to store away too!
How long should I walk on a treadmill?
The number of steps you should aim for each day will vary based on your age, health status, and lifestyle, among other factors, explains Place. 10,000 steps is a common goal (as "reaching this target can contribute to meeting the recommended daily physical activity levels for good health") but it won't be suitable for everyone, the pro warns.
For instance, you may need to adjust your goal if you have a heart-related health condition, osteoporosis or are just starting out your fitness routine, she says. The key is to consult with a qualified fitness expert and any relevant medical professionals before switching up your exercise regime.
That being said, once you've established what looks like a healthy goal it's important to know fitness is a marathon not a sprint. So, you should start gradually. "If you're not used to a high level of physical activity, start with a realistic goal and gradually increase it over time (e.g. start at 5k steps and increase to 6k, and so on)," advises Place.
You'll also want to break down your daily step goal into smaller, more manageable chunks. If you're aiming for at least 150 minutes of moderate-intensity aerobic exercise per week, this equates to "using the treadmill for a few hours a day, with breaks in between to stand and stretch".
To be clear, nobody is suggesting spending your whole working day on the treadmill. "Begin with short sessions to allow your muscles and joints to adjust and progress from there."
Do I need to adapt my desk when using a treadmill?
While you're using the treadmill, do keep your posture in mind. "Keep your back straight, shoulders relaxed, and engage your core muscles. And make sure to place the treadmill at a height that allows for a natural arm swing," advises Place.
You may also need to make some adjustments to your desk. "Set up your desk and computer in a way that allows you to maintain an ergonomic and comfortable position while walking."
FYI, standing desks and desk converters exist if you're interested. Oh, and remember you'll still need to wear appropriate (read: supportive) footwear when working out at home.
Other than that you're all good to go. Walking (whether you enjoy getting your steps in at your desk or outdoors) comes with multiple benefits, from improved cardiovascular health to enhanced muscle strength and reduced stress, the list goes on...
What speed range should the treadmill cover?
We're going to leave this one up to you decide. But you may find the following guidelines from the British Heart Foundation helpful when choosing your treadmill - and looking at the different maximum speeds on offer.
According to BHF, a fast walking pace for someone with excellent fitness is 5 miles per hour or 8 kilometres per hour. Meanwhile, a moderate walking pace might be closer to 4 miles per hour or 6.4 kilometres per hour (so this is worth keeping in mind if you're hoping your walking pad will double up as a jogging treadmill).
PS: You may also want to check out the length of the treadmills if you're on the taller side as this is something regularly mentioned by online reviewers.
Amber O’Connor is Cosmopolitan UK’s junior features writer, who covers everything from breaking news, women’s safety and real life features to fitness, travel, and cultural trends. She works on first-person features, reports, and long reads, plus the hottest stories of the day (if you want to know about the latest wellness craze or TikTok trends, she’s your girl).
Amber has previously worked as a reporter and a lifestyle writer, with her work appearing in numerous publications, including The Mirror, Red Magazine, Evening Standard, Indy100, and Yahoo News. When she’s not working her way through her TBR list, Amber loves dancing, running, and going on adventures with her dog.
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