{"id":87914,"date":"2025-08-23T17:49:24","date_gmt":"2025-08-23T17:49:24","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/87914\/"},"modified":"2025-08-23T17:49:24","modified_gmt":"2025-08-23T17:49:24","slug":"how-to-use-a-walking-pad-according-to-physical-therapists","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/87914\/","title":{"rendered":"How To Use A Walking Pad, According To Physical Therapists"},"content":{"rendered":"

It\u2019s fair to be curious about walking pads when you see yet another TikToker racking up an impressive amount of steps indoors. But aside from hitting your step goal (which might not need to be 10,000 steps a day<\/a> after all), research has linked sitting on your butt for extended periods to everything from back pain<\/a> to a shorter lifespan.<\/a> While hitting buy on Amazon sounds like an easy yes, it\u2019s important to know how to use a walking pad before you just blindly hop on.<\/p>\n

As a long-time distance runner, I\u2019ve never loved sitting for long periods at my desk job. Naturally, I gave in to the under-desk treadmill<\/a> trend. But too much of a good thing comes with consequences. For example, I ended up with new aches and pains when I overdid it. Overuse injuries are possible from using walking pads, especially when you quickly go from sitting to walking<\/a> all day, says Meg Darmofal, DPT<\/a>, a physical therapist at Michigan State University Health Care Physical and Occupational Therapy. <\/p>\n

Not only that, learning how to use a walking pad effectively can enhance the benefits you\u2019ll ultimately get from your machine, says Bert Mandelbaum, MD<\/a>, sports medicine specialist and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Orthopaedics in Los Angeles. With that in mind, we tapped experts for their advice on maximizing your walking pad experience, plus how this all factors into your overall fitness. <\/p>\n

Read more: Best Under-Desk Treadmills <\/a><\/p>\n

How do you use a walking pad effectively? <\/p>\n

For starters, the basics of walking still apply. You\u2019ll want to maintain good posture (don\u2019t hunch over your computer) when strolling to lower the risk of back and neck pain, says Dawn Duck, DPT<\/a>, a physical therapist specializing in pelvic health and orthopedic conditions at Top PT in Franklin, Tennessee. While you\u2019re at it, she says wearing proper footwear, like walking shoes<\/a> or running shoes<\/a>, is also important to help prevent foot pain and other injuries. While it may be part of your usual workday outfit, \u201cavoid wearing sandals, slippers, or flip-flops,\u201d Duck adds. <\/p>\n

Once you\u2019ve got all that squared away, Duck recommends making sure that your walking pad is on a level, stable surface. It\u2019s also crucial to understand the controls and safety features before you dive in.\u201cBegin using your walking pad at a slow speed and start with short sessions to get comfortable,\u201d Duck says. \u201cMaintain proper posture, use the safety features, and take time to explore the settings until you find what works best for you.\u201d And, of course, review the instructions for your walking pad. Each model works differently and has unique features. <\/p>\n

How long should you walk on a walking pad? <\/p>\n

It depends. It\u2019s easy to look at this as just walking, but remember those overuse injuries I got? I didn\u2019t expect them, either. \u201cLike any type of physical activity, one should walk for a duration that is not an excessive increase in volume from the amount they have been walking prior to receiving the walking pad,\u201d Darmofal says. A good rule of thumb is not to increase mileage by more than 10 percent per week.<\/p>\n

If you\u2019re completely new to using a walking pad, she recommends doing shorter walks during the day and then slowly building up how much you do over time. You can try walking for 10 minutes, sitting for 30, walking for another 10, and going from there. As with any exercise regime, Mandelbaum adds it\u2019s crucial to pay attention to how you feel. If you\u2019re having any kind of pain, you\u2019ll want to scale back. <\/p>\n

Walking for just 30 minutes a day, five days a week, will help you meet the American Heart Association\u2019s activity recommendations<\/a>, depending on how fast you go<\/a>. \u201cThese walking sessions don\u2019t need to be continuous\u2014you can split them into shorter bouts,\u201d says Duck. But once you build yourself up to having more movement throughout your day, Mandelbaum says you can walk as much as you want, provided you\u2019re not dealing with any aches. \u201cThe more activity you get in terms of duration<\/a>, intensity, and frequency, the more health benefits<\/a> you\u2019re going to get,\u201d he says. <\/p>\n

Is a walking pad a good workout? <\/p>\n

Yes and no. \u201cWalking pads are a good strategy to increase steps in the day, or being on one’s feet longer by simply moving,\u201d Darmofal says. But she also points out that this isn\u2019t high-intensity exercise\u2014it\u2019s more focused on getting you moving and logging more steps. <\/p>\n

Mandelbaum agrees. \u201cIt\u2019s a complementary activity to everything else you\u2019re doing,\u201d he says. \u201cIt\u2019s not going to be robust enough to compare to the workout you\u2019d get from doing treadmill intervals.\u201d<\/p>\n

But Duck stresses that there\u2019s still value in using a walking pad and points to a small 2023 study published in Occupational Health Science<\/a> that found that people who used a walking pad while working from home reported physical, mental, social, and work-related perks. \u201cWalking pads do make a meaningful difference in combating the effects of a sedentary lifestyle,\u201d she says. <\/p>\n

Is it just as good as walking outside? <\/p>\n

If you\u2019re faced with the option to walk outside or use a walking pad, Mandelbaum recommends getting outside. \u201cWalking pads are second-best if you\u2019re comparing the two,\u201d he says. \u201cExercising outside<\/a> means you\u2019ve got variation with hills and intensity\u2014it\u2019s more diversified outdoors.\u201d Duck agrees, stating that while both \u201csupport cardiovascular, metabolic, mental, and joint health and can lower the risk of chronic illnesses,\u201d exposure to nature can help boost mental health. Walking on a moving belt also requires less effort, adds Darmofal. <\/p>\n

But most people use walking pads as a way to get in more steps during the workday, not to replace being outside. And experts say that\u2019s where the value lies. \u201cWalking pads remain a great way to stay active, especially when going outside isn\u2019t practical,\u201d Duck says. \u201cThey offer the flexibility of indoor use and eliminate concerns about weather or time of day, making it easier to stick with a regular movement routine no matter your schedule or surroundings.\u201d <\/p>\n

What\u2019s the difference between a walking pad and a treadmill? <\/p>\n

There are some similarities between these machines, but they\u2019re definitely different. \u201cTreadmills<\/a> are larger devices with typically a greater focus on design to prioritize higher intensity training, changes in incline or speed, and landing mechanics,\u201d Darmofal says. They also tend to have more safety features, such as handrails and multiple stop buttons, since they\u2019re used at higher speeds, she points out. Walking pads, on the other hand, prioritize walking in place, adds Darmofal. <\/p>\n

The Best Walking Pads To Get Started <\/p>\n

There are plenty of walking pads on the market, which makes it tricky to select one. Luckily, our editors have been testing them for years and found the best along the way. The belt length and width, weight, speed, incline levels, and price were all considered when evaluating each walking pad. <\/p>\n

Best Overall<\/p>\n

\"Walking<\/a><\/p>\n

Best Incline<\/p>\n

\"On\"Walker<\/a>Egofit Walker Pro Under-Desk Treadmill<\/p>\n

Now 33% Off<\/p>\n

Best Adjustable <\/p>\n

\"Walking<\/a><\/p>\n

Best Covertible <\/p>\n

\"On\"Treadpad<\/a>Sunny Health & Fitness Treadpad Pacer<\/p>\n

Now 15% Off<\/p>\n

Best Compact<\/p>\n

\"On\"Folding<\/a>WalkingPad Folding Treadmill<\/p>\n

Now 13% Off<\/p>\n

Best Speed <\/p>\n

\"Under-Desk<\/a>GoYouth Under-Desk Treadmill\"straightMeet The ExpertsDawn Duck<\/a>, DPT, is a physical therapist specializing in pelvic health and orthopedic conditions at Top PT in Franklin, Tennessee.Meg Darmofal<\/a>, DPT, is a physical therapist at Michigan State University Health Care Physical & Occupational Therapy.Dr. Bert Mandelbaum<\/a>, MD, is a sports medicine specialist and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Orthopaedics in Los Angeles.\"straightMore Fitness Equipment We Love<\/p>\n

Best Walking Apps<\/a> | Best Portable Home Gyms<\/a> | Best Compact Home Gym Equipment<\/a> | Best Ab Machines<\/a> | Best Resistance Bands<\/a> | Best Folding Treadmills<\/a> | Best Ellipticals<\/a> | Best Adjustable Dumbbells<\/a> | Best Walking Shoes<\/a> | Best Weighted Vests<\/a> | Best Running Shoes<\/a> | Best Cross Training Shoes <\/a><\/p>\n

Shop All The Women’s Health Training Guides\"Chevron\"Chevron\"Strong<\/a>Women’s Health Strong & Fit After 40\"The<\/a>Women’s Health The Woman’s Guide To Strength Training: Dumbbells\"The<\/a>Women’s Health The Woman’s Guide to Strength Training<\/p>\n

Now 16% Off<\/p>\n

\"Headshot<\/p>\n

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men\u2019s Health, Women\u2019s Health, Self, Glamour, and more. She has a master\u2019s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.<\/p>\n

\"Headshot<\/p>\n

Nicolette Accardi is the Fitness Commerce Editor at Women\u2019s Health with a specialty in running content. She likes to chase her next best time by testing out shoes and other running gear while training for races. Nicolette studied journalism and health sociology at Rutgers University. She has written for NJ.com<\/a>, VICE, Rolling Stone, NBC News Select, and U.S. News & World Report.<\/p>\n","protected":false},"excerpt":{"rendered":"It\u2019s fair to be curious about walking pads when you see yet another TikToker racking up an impressive…\n","protected":false},"author":2,"featured_media":87915,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[2785,44118,381,6647,2788,102,380,44117,44116,56,54,55],"class_list":{"0":"post-87914","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-content-type-how-to-service","9":"tag-contentid-8606df5d-b484-4eda-ae97-0e42003169ea","10":"tag-displaytype-standard-article","11":"tag-fitness","12":"tag-hasproduct-true","13":"tag-health","14":"tag-locale-us","15":"tag-per-physical-therapists","16":"tag-shorttitle-how-to-use-a-walking-pad","17":"tag-uk","18":"tag-united-kingdom","19":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/87914","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=87914"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/87914\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/87915"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=87914"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=87914"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=87914"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}