Let’s be real, people assume that because I’m a personal trainer, I work out all day. No! I might crush a workout every morning, but the rest of my day? It’s too much sitting at my computer, running a digital training platform (which, ironically, means I’m pretty sedentary).
This is why my pillow has been a complete game changer. I’ve always known the power of moving more, taking steps, staying active throughout the day and avoiding the dreaded “desk meltdown.” But living in Minnesota, where winter can make outdoor walks miserable (or downright impossible), I needed a solution.
Enter: the walking pad.
This little hallway under the desk has completely changed my everyday life and I can’t wait to tell you why it might be the best thing you add to yours.
My personal journey with the Walking Pad
I started slow, literally. When I first got my hiking pad, I rested at a mere 1-2 miles per hour, using it while answering emails, taking calls, and checking documents. Over time, I adopted a sit/walk approach to my work days, alternating between walking and sitting depending on my tasks.
If I need full concentration (like writing this article!), I sit down. But for everything else? walk.
I first learned about the power of easy, consistent movement, as it is often called NEAT (Non-Exercise Activity Thermogenesis)when I met Dr. James Levin from the Mayo Clinic about 15 years ago. His research showed that everyday movements like walking, jogging, and even standing play a huge role in burning calories and overall health.
Indeed, his studies It linked prolonged sitting to increased risks of obesity, heart disease and metabolic problems, which essentially argues that movement isn’t just about workouts. it’s about how we live our daily lives.
That’s when I discovered the walking pad, a solution that allows me to stay active without disrupting my work or downtime. I decided to incorporate it into my routine for a few key reasons:
Low impact exercise – Walking is easy on the joints, making it ideal for us over 50s. (See 7 More Ways to Prevent Joint Pain During Exercise in My 50s!)
Ease – It fits right in my house so I can walk around while working, reading or even watching TV.
Time efficiency – Allows me to multitask, ensuring I stay active even on my busiest work days.
As I said, I alternate between walking and sitting. This simple change has helped me easily (and often exceed) 10,000 steps daily without having to dedicate extra time to walking.
I keep my pillow under my kitchen counter (although a standing desk works great), allowing me to answer emails, write or attend virtual meetings, all while on the go. It’s proof that movement doesn’t have to be complicated.
Sometimes, the simplest changes make the biggest difference!
What is a Walking Pad?
A walking pad is essentially a slimmed-down, budget-friendly version of a treadmill, designed specifically for walking instead of running. With a smaller treadle belt and motor, it keeps things simple, with no fancy incline settings or high-speed options.
Most models top out at 3 mph, making them ideal for steady, low-impact traffic.
One of the biggest perks? The price. While a full-size treadmill with all the bells and whistles can set you back $1,000 to $8,000, you can grab a walking pad for as little as $150. Plus, it’s portable!
Once I’m done, I move mine to my front hall closet, which makes it super convenient and easy to use in different areas around my house.
For me, the walking pad started as a way to keep moving during my work-from-home days, but it’s also my passion in the winter. When it’s freezing outside, I like to take a slow walk while watching my favorite TV shows, staying active without braving the Minnesota cold!
Choosing the right walking cushion
Most are fairly similar in terms of weight capacity and speed range. I also read the customer reviews to see what people who have used them are saying. Here are the two pads I have and use regularly. (I decided to try two different brands.)
I’ve honestly been satisfied with both – they work pretty much the same. You can read my full walking pad reviews for more detailed information!
The Urevo walking pad allows me to change the speed in 0.1 steps, while the Cursor walking pad goes from 10 to 1.2 to 1.5. Not a big deal, but the difference I’ve noticed.
The science-backed benefits of walking
Walking offers many health benefits:
Physical Health
Improved cardiovascular health: Regular walking strengthens the heart and improves circulation.
Bone density: Weight-bearing activities, such as walking, help maintain bone density, reducing the risk of osteoporosis.
Weight Management: Steady walking helps burn calories, supporting weight control.
Muscle strength and joint health: It tones the muscles and supports the flexibility of the joints.
Blood sugar regulation: Walking can help stabilize blood sugar levels, reducing the risk of type 2 diabetes.
Mental Health
Stress reduction: Physical activity releases endorphins, helping to relieve stress.
Mood improvement: Regular movement can boost mood and combat feelings of depression.
Improved sleep: Regular physical activity can improve sleep quality.
Cognitive Function: Walking stimulates brain function, potentially improving memory and focus.
Incorporating a walking pad makes these benefits more accessible, especially for those with busy schedules or limited space. Its compact design allows for easy storage and its quiet operation ensures it won’t disturb your work or household activities.
Common concerns and misconceptions about hiking pads
It’s natural to have questions about incorporating a walking pad into your routine. Let’s address some common concerns:
Cost: Most are between $100-$300.
Space: Hiking pads are designed to be compact and often foldable, making them suitable for small spaces.
Noise: Most models run fairly quietly, ensuring minimal disruption. But remember – it has a motor, so there will be some noise.
Effectiveness: Even at a slow pace, using a pillow can help you reach your daily step goals and provide significant health benefits.
Tips for maximizing benefits
Correct posture: Stand tall, keep your core engaged and look ahead while walking.
Speed Variations: Adjust the speed to match your comfort and activity, whether you’re working or watching TV.
Session duration: Start with shorter sessions and gradually increase as your stamina increases.
Footwear: Wear supportive walking shoes to ensure comfort and prevent injury.
