Walking while you work sounds simple, and mostly it is. A few small decisions about setup, pace and timing make the difference between a walking pad you use every day and one that ends up under the bed for good. Here's a practical way to start.
1. Set up your desk first
You'll need a desk you can work at while standing. A height-adjustable standing desk is the easiest option, because you can switch between sitting and walking during the day.
- Desk height. Stand on the walking pad and set the desk so your elbows bend at about 90 degrees with your shoulders relaxed. Remember the pad raises you by its own height, so adjust while standing on it.
- Screen height. Raise your screen so the top is around eye level. Looking down at a laptop for long periods is uncomfortable whether you're sitting or walking.
- Space. Leave clear space behind the pad and keep cables away from the belt.
- Fit. Measure the space under your desk before you buy. The Saunterly Walking Pad is 45.7 × 19.1 × 4.2 inches.
2. Walk slower than you think
Desk walking is not a workout. A slow, steady pace lets you type, read and talk normally. Many people start somewhere around 1 to 2 mph while working, but go by feel: if you can't type accurately or you're out of breath on a call, slow down. Save brisker speeds for when you're not working.
A remote helps here. With the Saunterly pad you change speed with the remote, without bending down, and keep an eye on the LED display.
3. Match walking to the right tasks
Some work suits walking better than others:
- Good for walking: calls and video meetings, reading, email, listening to recordings, planning, brainstorming.
- Better sitting or standing still: detailed design work, complex writing, anything that needs precise mouse work.
Pairing walking with specific tasks is also a reliable way to make it a habit: "every call is a walking call" is easier to keep than "walk more".
4. Start with short sessions
If you're used to sitting most of the day, start with a few short walks of 10 to 20 minutes and build up gradually over the following weeks. Breaks matter too: alternate walking, standing and sitting rather than trying to walk all day.
A simple starting routine:
- Morning: walk through your first emails or a call.
- Midday: a short walk after lunch.
- Afternoon: walk through your afternoon meetings, then sit for focused work.
5. Look after comfort and safety
- Wear supportive shoes rather than socks or slippers.
- Look ahead, not down at your feet.
- Stop the belt before you step on or off.
- Keep children and pets away while it's running.
- Follow the safety instructions in the user manual.
If you have a health condition or any doubt about whether walking exercise is right for you, check with your doctor first.
6. Put it away at the end of the day
A big advantage of a walking pad is that it doesn't take over the room. The Saunterly pad weighs 35.3 lb, has two front wheels and is 4.2 inches high, so you can roll it under a sofa, bed or desk when you're done.
Make it stick
The first week is easy. Week three is where most people drift. The Saunterly app gives you something to do each day, a 30-Day Movement Reset, progress you can see and a coach to ask when you're short on time. The walking pad doesn't connect to the app; you log your walks yourself. See how the app works.
New to walking pads? Start with what a walking pad is and how it works.