I've walked 8,000 steps every day for a year using an under desk treadmill—and it's one of the best things I've done for my health

A woman walks on a treadmill while working at her desk. She wears jeans, socks and a t-shirt. There are two screens on her desk along with a plant and some papers. A wheeled chair sits to the side of the desk.

I could easily get close to 10,000 steps a day when I lived in New York City, but after moving to Raleigh, NC, where I work from home and rely on a car, my steps plummeted. Some days I barely cracked 1,000 strides.

I was still strength training a few times a week, but I wasn’t happy being sedentary for so much of my working day.

I decided to try using a walking pad (an under desk, folding treadmill) so I could consistently hit my step goal. Over the past year, I've taken my average step count from negligible numbers to over 8,000 steps a day with my C2 WalkingPad.

Through trial and error, I’ve found that by walking at 2.0 MPH I can fully work and walk at the same time. Sometimes I get out of breath if I’m leading a meeting, but otherwise, I can do anything I’d usually do sitting.

Because I set a slow pace, it means I need to walk between 90 minutes to two hours a day to hit my step goal. I’ll often walk for an hour or so in the morning and then again in the afternoon. My walking pad folds up when not in use, so I can easily alternate between walking and sitting.

Here’s what I’ve noticed from using a walking pad every day.

Elliott Harnell using her walking pad at home. (Image credit: Elliott Harnell)

1. I don’t have a mid-afternoon slump

Before using a walking pad, I often turned to coffee or a sweet treat to get me through the 3pm slump. Walking in the afternoon has helped me avoid that dip and gives me an energy boost that doesn’t leave me crashing a few hours later.

2. My back feels so much better

The biggest physical difference I’ve felt using a walking pad is in my back. If there’s a day that I don’t use my walking pad, my back feels tight and achy. I also notice myself slouching more if I don’t get my steps in, so using my walking pad improves my posture.

3. It helps me focus

Somehow the minor concentration it takes to use the walking pad helps me focus better on my work.

On the flip side, I’ve noticed I get distracted more easily when sitting and not using the walking pad—I seem to have trained my brain to be more easily distracted when I’m sedentary. This is a blessing and a curse, as it means I’m more likely to walk as I know I’ll do better work, but I can no longer sit down and focus.

4. It’s a long time to walk

To hit my step goal I need to walk for a long time. Some days I have to give myself a pep talk because I find the idea of two hours of walking a bit daunting. On days when I’m lacking motivation, I’ll break my walking up into 20-30-minute chunks. That helps my goal seem more achievable.

I would still be sedentary if I hadn’t added the walking pad into my daily routine. Using a walking pad has allowed me to hit my step goals, help me focus and give me extra energy—I plan to keep using it every day.

For more tips and tricks on hitting your step goal, read through our piece on how to walk 10,000 steps a day.