In today's sedentary world, finding effective ways to incorporate movement into our daily routines is crucial for overall health and well-being. Walking pads, also known as under-desk treadmills, have emerged as a popular solution for those seeking to increase their physical activity levels while working or engaging in other stationary activities. This article explores the potential of walking pads for weight loss, their benefits, how they work, and factors to consider before purchasing one.
What is a Walking Pad?
A walking pad is a slim, compact device designed for indoor walking. Exercise physiologist Chris Dempers describes it as a miniature treadmill, stripped down to the essential components: a treadmill belt on rollers. Unlike traditional treadmills, walking pads typically lack features like handrails, adjustable inclines, and interactive electronic displays. Their simplicity and portability make them ideal for use in home offices or other confined spaces. They are easily moved around, allowing you to stow it away when you need to do some seated work.
The Benefits of Walking Pads
Walking pads offer a range of benefits beyond just weight loss, contributing to overall physical and mental well-being.
Increased Physical Activity and Calorie Burn
Walking is a well-established exercise for reducing long-term health risks and aiding weight loss. Walking pads provide a convenient way to boost your daily step count and calorie burn without disrupting your workflow. Even at a slower pace, you're still burning calories. Walking for 30 minutes can burn approximately 100 to 260 calories, depending on your body weight.
Combating Sedentary Behavior
Sitting for extended periods has been linked to various health problems, including poor circulation, obesity, heart disease, stroke, and diabetes. Dempers warns that "sitting is the new cigarette," emphasizing the importance of incorporating movement into your day. Walking pads offer a practical solution for breaking up long periods of sitting and promoting better overall health.
Read also: Walking for weight loss
Improved Brain Function
The connection between physical activity and cognitive function is well-documented. Studies have shown that desk walking can improve mental cognition (thinking and judgment), attention, and memory. Walking pads can help you feel better physically, mentally, and emotionally.
Stress Reduction and Mood Enhancement
Regular use of a walking pad can help lower stress levels and improve overall mood. A review of 23 studies found that standing desks and walking pads helped make people more active in the workplace, reduced stress, and improved overall mood.
Convenience and Accessibility
One of the most significant advantages of walking pads is their convenience. They eliminate the barriers of time constraints, storage issues, and bad weather that often hinder outdoor walking. Walking pads allow you to exercise in the comfort of your own home or office, making it easier to stick to a consistent fitness routine.
Walking Pads vs. Treadmills
While both walking pads and treadmills encourage movement, they cater to different needs and preferences. Walking pads are essentially the base part of a treadmill. Treadmills have a larger, heavier frame and base, handrails, and other features, so they’re designed to stay in place and be stable even if you start running faster. Electronic treadmills often have different speeds and settings to allow you to make your workout more (or less) intense.
Size and Portability
Walking pads are more compact and lightweight than treadmills, making them easier to move and store. Foldable walking pads are particularly convenient for those with limited space.
Read also: Weight Loss: Walking vs. Swimming Comparison
Features and Functionality
Treadmills typically offer a wider range of features, such as adjustable inclines, heart rate monitoring, and interactive displays. Walking pads prioritize simplicity and ease of use, focusing on providing a basic walking surface.
Speed and Intensity
Treadmills generally have higher speed limits than walking pads, catering to runners and those seeking more intense workouts. Walking pads are designed for walking at a moderate pace, suitable for multitasking or light exercise.
Cost
Walking pads are generally more affordable than treadmills, making them an accessible option for budget-conscious individuals.
Walking Pads and Weight Loss
While walking pads can contribute to weight loss, it's essential to have realistic expectations.
Calorie Expenditure
Walking on a walking pad burns calories, contributing to a calorie deficit that is necessary for weight loss. The number of calories burned depends on factors such as walking speed, duration, and individual body weight.
Read also: Weight Loss with Indoor Exercises
Increased Daily Activity
Walking pads encourage increased daily activity, which can lead to a higher overall calorie expenditure and improved metabolic rate.
Lifestyle Integration
Walking pads can be easily integrated into daily routines, making it easier to maintain a consistent exercise schedule.
However, it's important to note that walking alone may not be sufficient for significant weight loss. A comprehensive approach that includes a balanced diet, strength training, and other forms of exercise is generally recommended for optimal results.
Who Can Benefit Most from a Walking Pad?
Walking pads are particularly beneficial for individuals who:
- Lead sedentary lifestyles: Walking pads provide a convenient way to break up long periods of sitting and increase daily activity levels.
- Have limited time for exercise: Walking pads allow you to exercise while working or engaging in other stationary activities, saving time and making it easier to fit exercise into a busy schedule.
- Work from home or have a private office: Walking pads can be easily incorporated into a home office or private workspace, allowing for discreet and convenient exercise.
- Are beginning exercisers: Walking pads offer a low-impact and accessible way to start a fitness routine.
- Struggle with outdoor walking: Walking pads eliminate the barriers of time constraints, storage issues, and bad weather that often hinder outdoor walking.
Factors to Consider Before Buying a Walking Pad
Before purchasing a walking pad, consider the following factors:
Size and Weight Capacity
Ensure that the walking pad fits comfortably under your desk or in your desired space. Also, check the weight capacity to ensure it can accommodate your body type. Most walking pads handle about 220 pounds, but some models can handle 300+ pounds.
Speed and Incline
Consider the speed range and incline options to ensure they meet your fitness goals. Usual speeds are between 2.5 and 8.6 mph.
Noise Level
If you plan to use the walking pad in a shared space, consider the noise level to avoid disturbing others. In general, folding walking pads may make more noise than stationary ones.
Features and Functionality
Decide which features are most important to you, such as Bluetooth connectivity, speakers, or remote control.
Price and Warranty
Compare prices and warranties from different brands to find the best value for your needs. On average, you can expect to spend about $400.
Office Culture
Consider whether a walking pad works for your work. You may find that using a walking pad during a video call with clients, for example, could be a distraction. Or your office attire may not be up to the task of long periods of walking.
How to Use a Walking Pad Effectively
To maximize the benefits of a walking pad, follow these tips:
- Start slowly: Begin with short walking sessions at a low speed and gradually increase the duration and intensity as you get more comfortable.
- Maintain good posture: Stand tall with your shoulders back and your core engaged.
- Wear appropriate footwear: Choose supportive shoes that are suitable for walking. If you aren’t accustomed to walking long distances barefoot, you can run into overuse injuries.
- Stay hydrated: Drink plenty of water before, during, and after your walking sessions.
- Listen to your body: Stop if you experience any pain or discomfort.
- Incorporate variety: Alternate between walking and sitting throughout the day.
- Set realistic goals: Don't expect to see results overnight. Consistency is key.
Walking Pads and Hashimoto's/Hypothyroidism
For individuals with Hashimoto's disease or hypothyroidism, walking pads can be a valuable tool for managing their condition and promoting weight loss.
Low- to Moderate-Intensity Exercise
Research has shown that low- to moderate-intensity exercises, like walking, can help reduce inflammation and improve Hashimoto's symptoms. High-intensity exercise, like running, may exacerbate autoimmune symptoms.
Cortisol Management
Lengthy high-impact cardio sessions can inhibit fat loss in people with Hashimoto's or hypothyroidism by stimulating cortisol release. Walking pads provide a gentler alternative that can help manage cortisol levels and support weight loss.
Heart Health
Hypothyroidism and Hashimoto's affect various aspects of heart function, such as blood pressure, heart rate, and cholesterol. Walking pads can help improve cardiovascular health without putting excessive strain on the heart.