Just like working from home is more popular than ever, so too are walking pads: small, treadmill-like devices that you can place under a standing desk in order to get your steps in during your 9-5. Walking pads have also been viral on TikTok for a while now; even infrequent scrollers have likely seen users raving about them.
But even amidst all of these positive reviews there’s also been some negative feedback, with backlash that walking pads are hard on your body and/or are not as effective as a treadmill. So PS set out to investigate if walking pads deserve all the hype or if you should proceed with caution, with the help of two fitness pros.
Experts Featured in This Article
Samantha Ortiz-Young is a Nike Well Collective trainer.
Christopher Gagliardi is an ACE-certified personal trainer and health coach.
Are Walking Pads Effective?
According to trainer Samantha Ortiz-Young, walking pads are extremely effective at helping you fit a little more movement into your day. “They give you the ability to move your body during the day, at your own pace and convenience,” she says. And since walking pads typically require the user to own a standing desk, the transition may lead to more time standing throughout the day as well, even if you aren’t walking.
Certified trainer Christopher Gagliardi agrees: “While there are a variety of ways to break up sedentary behavior, the most effective options are the ones that you’ll actually do,” he says. That means if a walking pad is what works for you, you should absolutely go for it, regardless of online chatter about potential ‘better’ ways to exercise. “The bottom line is that reducing sedentary time and replacing it with movement is important,” says Gagliardi. “Whether you’re on a walking pad or a dirt trail, we can all benefit from moving more and sitting less.”
Are Walking Pads Worth Trying?
“100 percent yes,” says Ortiz-Young, who adds that they’re effective, accessible, and a great way to work cardiovascular activity into your day. Gagliardi echoes this sentiment: “Anything you can do to get your heart beating faster for more time in a given day will lead to health benefits.” He notes that sitting for prolonged periods is associated with a laundry list of detrimental mental and physical effects including weight gain, increased neck and back pain, increased negative emotions like depression and anxiety, fatigue, diabetes, and an increased risk of death. Point being, any way you can break up all that sitting is beneficial.
He also adds that walking and standing can be done without interrupting neurocognitive skills or your typing ability, which makes walking pads a great choice for those who want to use one while working. In fact, active workstations have actually been shown to improve cognitive performance, per a 2024 study in the Journal of the American Heart Association, so they may actually make you even more productive.
Are Walking Pads Bad For You?
Walking pads don’t come with any substantial risks, according to both experts we spoke with. Ortiz-Young says that wearing good walking shoes is crucial to prevent foot, knee, and other lower body injuries. You should always wear shoes with a bit of a platform cushion while walking on a harder surface, she notes; this can help provide better support for knees and ankles and subsequently aid in injury prevention. (The Nike Motivas are her favorite.) Ortiz-Young also suggests starting slow – you won’t be able to reap the benefits of a walking pad if you’re pushing yourself too fast and get injured.
Gagliardi, however, did share one additional consideration to keep in mind: make sure that a walking pad is the right choice for your fitness goals. If your objective is to walk more and add more movement into your everyday life, then a walking pad is a great choice. However, if you’re trying to log more running miles or training for a marathon, you’ll want to look at heavier-duty options, like a treadmill. As they’re designed primarily for walking, rather than running, walking pads aren’t as powerful, and don’t offer as many options in terms of speed and incline as a treadmill does.
Related: Is Running Actually Bad For Your Knees and Joints? 3 Experts Weigh In
Additional Benefits of Walking Pads
Besides helping you sneak in more steps when you’re working from home or watching your favorite show, walking pads also make working out more accessible for those who live in less-walkable neighborhoods, stay-at-home parents, people who work odd hours, and more. Additionally, for those with conditions such as vertigo or chronic pain, walking pads let you exercise on your own time and at your own ability level, without having to pay for a gym membership or deal with transportation, as well as use balance supports as needed. They even let you work outside during inclement weather, which could be a boon for people who live in areas with extreme heat, like we’ve seen this summer, or with poor air quality, says Ortiz-Young. And even something as personal as gym-timidation can be easily avoided when you have a walking pad.
Additionally, while they may require some maintenance, walking pads are relatively inexpensive and easy to store when compared to other at-home cardio equipment. (Most models range from $100-$300.) Their flat shape (as opposed to a treadmill, rowing machine, or spin bike) makes them super easy to put away, since they can be placed vertically when not in use; some are even foldable.
Overall, walking pads are accessible, convenient, easy to store, and fit well into a variety of lifestyles. If you’ve been considering purchasing one, consider this your sign to ‘add to cart.’
Kaley Rohlinger is a freelance writer for PS who focuses on health, fitness, food, and lifestyle content. She has a background in the marketing and communications industry and has written for PS for over four years.
