Are Walking Pads Worth It For Weight Loss?

Well, I finally caved—I bought a Walking Pad to use while working. And while I jumped on board primarily for the health benefits and as a way to get extra steps, a few things truly surprised me. In no way did I expect to double my daily average step count. I had no idea I’d initially be winded and sweaty after just a few minutes at a very low speed (kind of embarrassing), but I was pleasantly surprised to see how quickly this improved!

And I definitely did not expect the boost to work productivity. That one was quite honestly a shock. As someone who held off and had reservations about spending the money, I feel I’m the perfect person to share my experience. I am sure there are plenty of people holding back for the same reasons, so let’s get into it!

Are Walking Pads Worth It For Weight Loss?

Initial Reservations

My primary reservations were space, money, and reliability. Many of the walking pads that seem to pop up on TikTok and Amazon have widely varying reviews and price points. My home office/gym combo is seriously small, and I kept envisioning a giant treadmill taking up tons of space and being hard to move around. But with a sedentary job (the irony of being a personal trainer with a desk job is not lost on me, I assure you), I needed a way to increase my steps.

I was pleasantly surprised at how small the walking pad was—much narrower and shorter than a traditional treadmill. Weighing in at only around 40lbs, mine can be stored upright as well, which was a huge plus to keep it out of the way.

Many can be tucked under a bed or couch, and some can even fold in half! The price was right, and after a few months of use, I can confidently say that even if this thing only lasts a year or two, I’ll happily shell out the money again for another one. All those logistics that held me back turned out to be nothing at all. So now let’s get onto the health benefits.

The Health Benefits of Getting More Steps

By now, you are probably aware of step counts and the popularity of aiming for 10,000 steps per day. What you may not know about is NEAT, or Non-Exercise Activity Thermogenesis. This is just a fancy way of saying all the calories we burn while moving other than formal exercise. Step counts are the best way we have to get a sense of our NEAT. NEAT accounts for 10-15% of our daily calorie burn, more than formal exercise.

By increasing our step counts, we increase our NEAT, and therefore our calories burned. Additionally, though, we can improve our overall health. Research shows that in addition to calorie burn, adding just 1,000 extra steps per day can cause improvements in:

• Cardiovascular health & lowered heart rate
• Blood pressure & decreased stroke risk
• Cholesterol (though genetics play a strong role here)
• Stress due to decreased cortisol and increased endorphins
• Bone strength

This is great news for those of us with sedentary jobs/lifestyles getting less than 5,000 steps per day. Being able to walk while working has helped me go from averaging around 6,000 to over 12,000! From being sweaty and winded initially at 1 mph, I’m now easily able to walk and work close to 2 mph and maintain a steady heart rate. Pretty great stuff!

And by being less sedentary, we can avoid the problems associated with sitting too long, including back and neck pain, weight gain, decreased cardiovascular health, and increased risks of health conditions like diabetes, varicose vein issues, and even DVT (deep-vein thrombosis).

The Unexpected Benefits

While I more or less expected to see the improvement in step counts and cardio performance, I in no way expected to see improvements in work efficiency. I was truly worried about not being able to type and walk, or talk and walk, but the adjustment period was shockingly fast. I can even drink coffee while walking, and with how clumsy I am, if I can do it, you probably can too.

But I noticed a significant increase in the ability to stay focused, and as I talked about this more with colleagues, I realized there was really something to it. For myself and those that I have personally talked with, the benefits seem to be related to:

• Decreased Distractions: Because you have to turn the treadmill off to go do something non-work related, there is a natural tendency to finish tasks before taking a break.
• Racing the Clock: Something about being in motion makes me feel like I have to get everything done before stopping.
• Moving! For those of us that need to move to focus, having a place for that extra energy to go while we type is key. Fidget toys are awesome, but pretty difficult to use while typing or using a mouse. Sitting on an exercise ball helps, but can get boring pretty quickly. Walking gives us another option!

Are Walking Pads Worth It for Weight Loss?

So, are walking pads worth it for weight loss? Absolutely. They increase your daily step count, which in turn boosts your NEAT and overall calorie burn. Additionally, they improve cardiovascular health, lower stress, and help avoid the negative effects of a sedentary lifestyle. If you’ve been holding out, perhaps give a walking pad a try!

Whether you walk while working, scrolling social media, or watching TV, you may be surprised just how much it makes a difference in your health and productivity.