Working from home makes it easy to sit all day – and that is one of the biggest enemies of your health. A walking pad is a simple way to add movement back into your day without changing your whole routine.
In this guide, we share 10 practical benefits of using a walking pad while working from home, based on how thousands of CITYSPORTS customers actually use their devices.
If you are not sure whether a walking pad or a treadmill is better for you, you can also read our comparison guide: Walking Pad vs Treadmill – Which Is Better for Home?
1. Move More Without Changing Your Schedule
The biggest benefit of a walking pad is simple: you move more without needing extra time in your day.
- You can walk while answering emails.
- You can walk during online meetings where you do not need the camera.
- You can walk while watching training videos or webinars.
Instead of trying to find one free hour for the gym, you turn “screen time” into “step time”.
2. Reduce Back Pain and Stiff Shoulders
Long hours of sitting put a lot of pressure on your lower back, neck and shoulders. Gentle walking keeps your body in light motion and reduces that constant tension.
- Blood flow improves, so your muscles get more oxygen.
- Your posture changes more often instead of staying slouched in one position.
- Many users report less back pain after just a few weeks of daily walking pad use.
Even 30–60 minutes of slow walking spread through the day can make a big difference.
3. Burn Extra Calories While You Work
Walking at a slow pace still burns more calories than sitting or standing. Over days and weeks, these extra calories add up.
- Light walking can burn roughly 100–200 calories per hour, depending on your weight and speed.
- If you walk 2 hours per workday, that can mean hundreds of extra calories burned every week.
You do not need high-intensity workouts to see results – consistency is more important.
4. Improve Focus and Mental Clarity
Many people notice they can actually think more clearly when walking slowly compared to sitting still.
- Gentle movement keeps your brain alert.
- Walking can reduce the “afternoon crash” after lunch.
- Some users prefer to walk during creative work like planning, brainstorming or writing.
If you often feel sleepy or distracted at your desk, a walking pad can help you stay engaged for longer.
5. Reduce Stress and Improve Mood
Regular movement is one of the simplest ways to reduce daily stress. Walking releases feel-good chemicals in the brain and helps your body process tension from work.
- Short walking sessions are a healthy break instead of scrolling on your phone.
- Walking at home is weather-proof – no excuses because it is raining or dark.
- Many users feel calmer and sleep better when they walk more during the day.
6. Protect Your Heart and Long-Term Health
Sitting for long periods is linked to higher risks of heart disease and other health issues. Adding more steps into your workday is a simple way to protect yourself.
- Walking helps control blood pressure.
- It supports healthy blood sugar levels.
- It improves circulation, especially if you normally sit for 6–8 hours or more.
A walking pad is not a medical device, but it supports the same “move more, sit less” advice most doctors give.
7. Easy on Joints Compared to Running
Not everyone enjoys running – and not every body can handle it. Walking pads are designed for low-impact, joint-friendly movement.
- Lower speed means less impact on knees, ankles and hips.
- The deck of a walking pad is usually softer than hard floors.
- It is a good option for beginners, older adults or people coming back after an injury (always follow your doctor’s advice).
If you want gentle daily movement rather than intense workouts, a walking pad is often a better choice than a traditional treadmill.
8. Perfect for Small Spaces and Home Offices
Most walking pads are slim and compact. They are made for real homes, not just big gyms.
- You can slide the walking pad under a bed, sofa or desk after use.
- Many models fit under height-adjustable desks for true “walk while you work” setups.
- No need for a dedicated fitness room.
This makes walking pads ideal for apartments, shared flats and small home offices.
9. Quiet Enough for Apartments
Walking pads are generally quieter than full-size treadmills, especially at low speeds.
- Smaller motors create less mechanical noise.
- Walking creates softer impact than running.
- Using a floor mat under the walking pad can further reduce vibration.
That means you can usually use your walking pad without disturbing neighbours or family members.
10. Build a Healthy Habit You Can Actually Stick To
The best fitness routine is the one you can keep doing. Walking pads make it easy to build a daily habit because they remove many common barriers:
- No travel time to the gym.
- No fixed opening hours.
- No need to change clothes for a slow walking session at your desk.
You can start small – even 10–15 minutes, two or three times a day – and slowly increase over time. The key is consistency, not perfection.
How to Start Using a Walking Pad in Your Workday
If you are new to walking while working, start gently:
- Begin with 10–20 minutes at a slow speed (for example 2–3 km/h).
- Use a stable desk setup so you do not need to hold on all the time.
- Alternate between sitting, standing and walking during the day.
Listen to your body – if you feel tired, slow down or take a break. Over time, you can build up to longer sessions.
Ready to Choose Your Walking Pad?
If these benefits sound good to you, the next step is to choose the right model for your home and your body.
👉 Start here: Browse the CITYSPORTS Walking Pad Collection
You can compare:
- Maximum user weight
- Speed range
- Deck size and overall dimensions
- Folding and storage options
Still not sure if a walking pad or treadmill is better for you? Read our comparison guide: Walking Pad vs Treadmill – Which Is Better for Home?
The most important thing is to choose a solution that fits your life – so moving more becomes easy, natural and part of your everyday routine.