Working on the move - why is an adjustable and treadmill desk a good choice?

Do you spend most of your day sitting at a desk? For many of us, working remotely or in an office has become a daily occurrence, which often involves hours spent in one forced position.

A sedentary lifestyle is now considered one of the biggest threats to our health. Experts call it the “new smoking” for good reason, emphasizing its destructive effects on our bodies. Studies show that prolonged sitting can have negative health consequences, and that introducing movement into our daily routine can significantly affect our well-being.

A height-adjustable desk with a treadmill is a solution for incorporating movement into work, increasing productivity and improving health. Find out why you should consider such a desk and how to use it to its full potential.

The problem of a sedentary lifestyle

In today’s world, office work dominates many industries. Most of the day is spent in front of a computer, leading to numerous health problems. Research by the World Health Organization indicates that a sedentary lifestyle can lead to heart disease, overweight, type 2 diabetes and back problems, among others. Lack of exercise is also associated with reduced metabolic efficiency, which can lead to problems with digestion and general well-being.

A sedentary lifestyle not only affects physical health, but also mental health – studies have noted that prolonged sitting can promote feelings of fatigue, lowered mood and even depression. Long hours in front of a screen also cause eye strain, headaches and neck tension. By working in one position, our spine is overloaded and our circulatory system is less efficient. For those who want to break the sitting routine, a treadmill desk can be the key to a more active life.

Why does it make sense to add a treadmill?

Height-adjustable desks have gained popularity, but adding a treadmill under the desk introduces new possibilities. Why is movement so beneficial? The introduction of a light gait, even at low speed, keeps muscles constantly active. This in turn promotes blood flow, which helps oxygenate the brain, improving concentration and reducing feelings of fatigue. The body feels much less tension than when sitting for hours on end, which makes working on the move more comfortable.

Adding a treadmill under the desk can also help us reduce weight and improve fitness. Walking on a treadmill at an average pace, even for two hours a day, can burn about 200-300 calories, which over time can lead to noticeable results. These benefits come with minimal effort – there is no need for special attire or preparation. This is especially beneficial for people who have busy schedules and simply don’t have time for a traditional workout.

Health and productivity benefits

A treadmill desk not only improves physical health, but also promotes productivity. Regular movement at work affects the brain by increasing blood flow, which aids concentration and thought processes. For many people, walking, even at a slow pace, has a calming effect and helps them focus on tasks. This is due to the effect of movement on the production of serotonin and dopamine – neurotransmitters responsible for mood and motivation.

Studies show that people who work while moving are more satisfied with their work, feel less stress and are more likely to achieve the goals they set for themselves. Movement reduces stress, reduces muscle tension and increases energy levels. As a result, people who work on a treadmill are less likely to experience energy dips and are able to perform their tasks more effectively throughout the day. Working out can also help you maintain good habits – you learn that you can take care of your health without explicitly interrupting your work.

How to choose the perfect desk and treadmill?

To get the most out of a treadmill desk, it is worth paying attention to a few key elements.

Desk height adjustment – a good desk should be height adjustable, allowing you to dynamically change positions from sitting to standing and vice versa. When choosing a desk, it is also a good idea to check its stability at maximum height to avoid vibrations while working.
A quiet treadmill with the right specifications – a treadmill under a desk is different from typical sports treadmills – it must be quiet and offer low speeds (usually 0.5 to 3 km/h), ideal for light walking. It is also important that the treadmill has a stable belt and a strong motor to prevent excessive wear and tear with prolonged use.
Treadmill surface and belt width – for convenience, it is advisable to choose treadmills with a belt width of at least 40 cm, which provides more comfortable movement and avoids accidental running off the treadmill.
Ergonomics – when choosing a treadmill desk, it is worth taking care to set the monitor and keyboard at the right height. The monitor should be at eye level to avoid excessive head tilt and neck strain. The keyboard position should allow you to type comfortably with your arms against your body.
Additional features – it is worth considering treadmills with speed control options and an automatic shut-off function after a certain time, which will increase the safety of your work.

How to start working “on the move”?

The first few days or weeks can be a challenge – our body and mind need to get used to performing tasks in motion. The key is to start with short sessions and gradually increase the time spent on the treadmill. It’s also worth paying attention to choosing the right footwear and clothing to ensure comfort during hours of activity.

Gradual introduction of movement – start with shorter sessions, such as 15 minutes twice a day, at a speed of about 1 km/h. As you get used to it, you can gradually increase the time and speed to a level that is comfortable.
Adapting tasks to work mode – not all tasks are suitable for the treadmill. Simple, repetitive tasks, such as answering emails, making phone calls or reviewing documents, can easily be done on the move. More complex tasks, such as writing or analytical work, are better done sitting or standing.
Monitor progress and comfort – initially, it is worth observing how the body reacts to the new way of working. If leg fatigue or back pain develops, it’s a good idea to reduce speed or change to a seated position. Monitoring the time spent moving will help you better manage your energy and avoid overtraining.

Is a treadmill desk for you?

The investment in such a workstation may seem significant at first, but it is worth looking at from the perspective of long-term health benefits. Reduced risk of diseases associated with a sedentary lifestyle, improved well-being and increased productivity are values that cannot be overstated. In addition, by combining work with physical activity, we save the time we would have to devote to additional training after hours.

Today’s work environment requires us to constantly adapt and look for solutions that balance efficiency and health. A height-adjustable desk combined with a treadmill is the answer to these challenges – a solution that allows us to stay active even during the most intense work days. In a world where the work-life boundary is becoming increasingly fluid, this approach to organizing the workspace may prove to be the key to maintaining physical and mental health in the long term.