Walking is my jam. I’m always eager to share with anyone who will listen that it’s one of the most underrated forms of exercise. Walking can improve your heart health, endurance, circulation, and posture and it can reduce your risk for cancer and chronic disease – all while also improving your mood.
With walking pads and under-desk treadmills you can get all these benefits from walking workouts without leaving your home.
If you think getting in your steps on a walking pad is a waste of time, think again.
“Any type of movement is going to be effective,” says Crystal Evans, an Atlanta-based fitness coach. As long as you’re getting your heart rate up, you’re burning fat and calories, she says.
High-intensity interval training, or HIIT, is not the only way to lose weight. Meet LISS training – low-intensity steady state training. Instead of going as hard and as fast as you can for short bursts as you would with HIIT workouts, with LISS cardio you’d work out at around 50-65% of your maximum heart rate for a longer, continuous period. A brisk walk is a perfect example of LISS cardio.
Plus using your walking pad or under-desk treadmill can prepare you for more intense workouts in the future, Evans says.
Health coach Beverly Johnson says when shopping for a walking pad or under-desk treadmill be sure to the machine is easy to assemble, use, and store.
While you may opt for a machine with a handrail as a safety precaution, if you feel comfortable using a machine without one, Evans says go for it.
“I actually like the walking pads more because you don't have anything to hold on to,” she says. “A lot of times when people are in the gym, they hold on to the rails and that's actually taking away from your cardiovascular exercise. But when you're solely using your legs and your arm movement, you're going to get more out of the cardio workout.”
Johnson says it’s important to be patient with yourself.
“Start slow,” she says. “Start with 15 to 20 minutes to become acclimated to the walking pad.”
If you’re retired or if you work from home, try walking for brief periods of time throughout your day, adding a few minutes each time. “The mini-sessions will break up the monotony of sitting, Johnson says.”
Here are some machines to consider:
Model Jaime running on the walking pad