Over the last few years, I deprioritized physical exercise despite owning a Peloton. I spent a lot of time sitting at my desk for my 9-5 job and then would continue being sedentary in the evenings working on articles here. It took a big toll on me emotionally and physically, so I got a standing desk and a walking pad to move more throughout the day after reading about benefits of a walking pad. Walking is one of the most convenient and accessible forms of exercise, and I still look forward to my daily walks with Ruthie and Winston. Investing in a walking pad allows me to get my steps in without missing a work call. I have been using mine for well over a year now, and it has genuinely changed how I feel day-to-day — so today I am sharing an updated roundup of the benefits of a walking pad.
It really bothered me that I was leaning into a sedentary lifestyle after spending so many years being active. Research now backs up what I felt in my gut: studies show that the average adult sits for more than 10 hours a day, and prolonged sitting has been linked to increased risks of heart disease, certain cancers, and even a shorter lifespan — regardless of how much you exercise otherwise. The walking pad has been more than worth it, especially on days I work from home.
Originally published September 2024 · Updated February 2026
5 Benefits of a Walking Pad — Updated for 2026
Benefits of a Walking Pad
Convenient to Use
David and I converted one of our bedrooms into a room for the Peloton and my standing deck with the walking pad, so I do not put it up every day. That said, it has wheels on the front, so storing it is easy if needed. The remote control lets me increase speed in small increments, which is perfect when I am on a call and need to slow down. It is also quiet enough that it does not disrupt David if he is nearby — a big selling point that I still appreciate daily.
If you are shopping for one in 2026, the market has grown significantly. There are now many solid options under $300, and newer models often include features like a slight incline (sports medicine research actually recommends a 3% incline for optimal knee health on a motorized belt), app connectivity, and brushless motors that are noticeably quieter and longer-lasting. Look for models with at least a 2-year warranty — manufacturers are now confident enough in the technology to offer them.
Helps Achieve Daily Step Goals
The biggest reason I got a walking pad was to get back to walking 10,000 steps a day. I am highly motivated by closing rings on my Apple Watch and hitting monthly milestones in the Peloton app, and the walking pad makes that so much easier. Research shows that using a treadmill desk can lead to walking about 2 additional miles per day compared to not using one — and I absolutely believe it.
One nuance worth noting: newer research suggests that any meaningful increase in daily steps matters, not just hitting exactly 10,000. So even if your goal is more modest, the walking pad helps get you there.
Weather is Not a Factor
Having a walking pad means I can still get my steps in on those gray, drizzly days without skipping a beat. I love putting on a Peloton walking workout or catching up on a show while getting a session in — it makes the time fly.
Allows for Multi-Tasking
I listen to audiobooks, catch Yankees games on my screen extender (with this stand), and work through blog outlines while walking. I typically adjust the speed down for tasks that require more typing and turn it up when I am just listening. A Stanford University study found that walking at 1–2 mph during creative tasks increased creative output by an average of 60% compared to sitting, and I can personally vouch for that — some of my best content ideas have come mid-walk.
One thing I have learned over a year of use: slow and steady is the move. Keep the pace leisurely (think a Sunday stroll) and you will be able to sustain it for longer without fatigue. This is not a gym-intensity workout — it is a movement habit, and that is exactly the point.
Added Health Benefits
The health case for walking pads has only gotten stronger. Walking pads can improve blood circulation, blood pressure, and overall cardiovascular health, ultimately helping to reduce risk for heart disease, heart attacks, or strokes. Research on 78,000 adults published in JAMA Neurology linked higher daily step counts to significantly lower dementia risk — something I find genuinely motivating. And for those managing Type 2 diabetes or metabolic syndrome, walking pads offer a way to achieve recommended weekly activity without the joint stress of high-impact exercise.
On the mental health side, research has demonstrated that standing desks and walking pads helped increase workplace activity, lowered stress levels, and improved overall mood. Regular walking also reduces symptoms of anxiety and depression and improves sleep quality.
One caveat I will add from my own experience: do not overdo it when you first start. Jumping from sitting all day to walking several hours immediately can lead to fatigue or soreness. Start with 10–15 minute sessions and build from there.
Is a Walking Pad Still Worth It in 2026?
Absolutely yes — and the market has matured enough that there are great options at every price point. My walking pad that I bought in 2024 from Amazon is still going strong and the 2026 version comes with an incline. It tops out at 3.8 mph, so it is not built for jogging; however, for desk walking and light cardio sessions, it is ideal.
If you want something with a slight incline or higher speed ceiling, there are now more options in the $300–$500 range worth exploring. Whatever you choose, make sure it is quiet enough for your space, has a weight capacity that works for you, and comes with a solid warranty.
Walking pads are no longer a niche gadget — they are a mainstream tool for anyone with a desk job who wants to feel better in their body. After more than a year of use, I am still a believer.
Have a walking pad? I would love to hear how it is working for you — drop a comment below!
