For most tasks on a walking pad, the rule is: the more concentration you need, the slower your pace. Typing and reading are best done at 1 to 2 km/h. For phone calls or meetings without active participation, your pace can be slightly faster, up to around 3 km/h. You want to move more during your workday, but you also want to do your work properly. A walking pad is a good solution for this, provided you use it wisely. The biggest pitfall is walking too fast. Do you immediately start at 4 or 5 km/h while trying to type emails? Then you will soon notice that your productivity suffers. Fortunately, you don't have to compromise between exercise and performance. It's all about the right speed for the right task. In this article, you will discover which speeds are suitable for different tasks, how to maintain good posture, and how to gradually build up without compromising your concentration.
Why speed matters so much on a walking pad
Walking requires more attention from your brain than you might think. Even at a slow pace, your body must maintain balance, coordinate your steps, and adjust your posture. This cognitive load is minimal at a low pace, but increases quickly as you go faster. This is something to keep in mind when using a treadmill at home while working.
Research from the University of California showed that moderate-intensity exercise can improve cognitive performance. However, there is a limit: as soon as the physical exertion becomes too great, it competes with your ability to perform complex tasks. For remote workers who, for example, walk on a walking pad such as the Dreaver Motion Pro, this means that for most people, working accurately becomes much more difficult above 3 to 3.5 km/h.
At what speed does typing become more difficult?
Typing is a fine motor skill that requires precision. Most people find they can type smoothly up to around 2 km/h. Above that, the rhythm of your steps begins to affect the movement of your hands, leading to more typing errors and a slower writing speed.
A rule of thumb is that when you notice you are making more mistakes or have to scroll back more often to correct something, you are probably walking too fast for the task you are performing.
Which speed is suitable for which tasks?
Not every work task requires the same amount of concentration. Below you will find specific speed recommendations for each type of task.
Replying to emails and typing documents: 1 to 2 km/h
For tasks where you are actively typing, a speed of 1 to 2 km/h is most suitable. You are walking slowly enough to type steadily, but fast enough to take noticeably more steps during the day than if you were sitting still. At this pace, you can easily accumulate 5,000 to 8,000 extra steps during an eight-hour workday without your productivity suffering.
Reading documents and processing information: 2 to 3 km/h
Reading requires less of your hands, but more of your eyes and concentration. At a pace of 2 to 3 km/h, you can comfortably read through a report, watch a presentation, or follow an online course. Just make sure your screen is at eye level so you don't have to look down constantly.
Phone calls and listening during meetings: 2.5 to 3.5 km/h
Are you calling someone, or attending a meeting where you are mainly listening? Then you can walk a little faster. At 2.5 to 3.5 km/h, you breathe steadily enough to speak clearly, and you can focus your attention on the conversation without being distracted by your own movement. If you are actively participating in a meeting, such as asking questions or presenting, it is wise to switch back to 1 to 2 km/h, or stand still for a while.
Administrative work and filling out forms: 1 to 1.5 km/h
For precise work where you are entering numbers, filling out forms, or need to pay attention to details, a low pace of 1 to 1.5 km/h is most suitable. Mistakes in administration can have major consequences, so in this case, it is better to work slowly and accurately than quickly and sloppily.
How do you combine walking and concentrated work?
The secret lies in structure. Try not to view your workday as one long walking session, but consciously plan when you walk and when you take a break. This way, you keep both your physical and mental energy levels up.
A practical approach is task alternation, where you combine walking tasks such as reading or listening with tasks where you stand still or sit, such as writing tasks or deep thinking. This way, you move during the day without forcing your concentration.
Also keep the following points in mind:
- Start slowly by beginning at 1 km/h and gradually increase your pace so that your body can get used to walking while working.
- Plan walking breaks and do not use your walking pad for hours at a time, but alternate with sitting work to prevent fatigue.
- Listen to your body and reduce your speed or stop for a while when you notice you are having difficulty concentrating.
Posture and desk height: just as important as speed
A good speed is one part of the equation, while your posture forms the other. On a walking pad, your body position changes subtly compared to sitting work, and your setup must be adjusted accordingly.
How high should your desk be when using your walking pad?
Your desk or standing desk must be higher than when sitting. A good guideline is that your elbows form a 90-degree angle when your hands rest on the keyboard, and that your shoulders are relaxed. Your screen is at eye level, so your neck does not tilt forward or down.
For most people, this means a desk height of 100 to 115 cm, depending on your body height. Preferably invest in an adjustable desk so you can adjust the height for both standing and walking work.
Other posture tips for remote workers on a walking pad
- Use an external keyboard and mouse if you are working with a laptop, so you can place the screen higher without having to reach your hands uncomfortably high.
- Make sure your headset cable is long enough, or use a wireless version, so you can move freely.
- Wear comfortable footwear or walk barefoot if your walking pad mat allows it, because high heels or bad shoes increase the strain on your joints.
How do you gradually build up with a walking pad?
If you have never worked on a walking pad before, it is a good idea to take it easy for the first one or two weeks. Your muscles, joints, and concentration must get used to combining walking and working.
A build-up schedule that works for many people:
- Week 1: 30 minutes per day, at 1 km/h, during light tasks.
- Week 2: 45 to 60 minutes per day, with variation between 1 and 2 km/h.
- Week 3 and beyond: gradually extend the walking time and experiment with slightly higher speeds for tasks where that is appropriate.
Always listen to your body, because pain in your knees, hips, or lower back is a signal that you need to adjust your pace or posture.
Make exercise a regular part of your workday
A walking pad is a smart investment for remote workers who want to address the disadvantages of a sedentary lifestyle. However, it only works if you use it realistically by choosing the right speed for each task, ensuring a good desk height, and gradually building up.
Start tomorrow with a simple test step by setting your walking pad to 1.5 km/h and answering a few emails. There is a good chance you will notice how well this combines and that you will not want to sit still another day.
