What Is a Walking Pad? Everything You Need to Know About This Space-Saving Treadmill

Walking pads are having a renaissance right now, especially for people with desk jobs. The modified treadmill is a great way to be more active and increase your daily step count. Learn how walking pads work and about key benefits and limitations, plus what to look for if you decide to buy one.

What is a walking pad, and how does it work? 

At first glance, a walking pad might look like a small, broken treadmill. But a walking pad is a portable, compact treadmill designed for small spaces. Like a standard treadmill, it has a motor and running belt.

Walking pads typically come with a remote instead of a traditional console to adjust speed or incline. Most have a small display screen in front of the belt to track stats like speed and distance. And they may or may not have handrails.

Some walking pads can support running, but many are designed just for walking. Although they work like traditional treadmills, walking pads weigh much less and take up less space. Their shape and design make them easy to move and store — unlike treadmills, which can weigh hundreds of pounds.

What are the benefits of a walking pad? 

Walking pads are in their heyday because they offer a host of physical and mental health benefits.

Walking pads increase physical activity

A walking pad is a great way to increase your daily step count and get more movement. That's no small feat, given estimates that 1 in 4 adults sit for more than 8 hours a day. An inactive or sedentary lifestyle has been linked to an increased risk of heart disease, diabetes, and all-cause mortality.

Walking pads improve heart health

Aerobic exercise, including walking, promotes better heart health. It may increase circulation, lower blood pressure, and strengthen the heart. Replacing periods of prolonged sitting with walking can help lower your risk of heart disease and other heart-related issues. 

Walking pads provide low-impact exercise

Walking is a low-impact exercise that's gentler on your joints than running or jogging. This makes it a safer option, especially if you have arthritis or other joint problems, as it's less likely to cause pain and injuries. With minimal stress on the hips, knees, and ankles, it may be easier to use your walking pad for longer periods.

Whether you're a beginner or a pro, a walking pad is a convenient way to add more low-impact movement to your day.

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• Looking for more ways to boost your step count? Try these strategies to get more steps per day.

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• Ready to switch to running? Find out if it's better to run outside or on a treadmill.

Walking pads may boost energy levels and mood

Hit an afternoon slump? Taking a break to hop on a walking pad might be just what you need to boost your energy. Research suggests that exercise helps your muscles produce and use energy more efficiently.

Walking is also a great way to improve your mood. In fact, it may reduce or prevent depression. A review found that adults who took more than 7,500 steps per day were less likely to have depressive symptoms. But even small increases helped. People who took an extra 1,000 steps per day reduced their depression risk by 9%.

Walking pads allow for multitasking

Walking pads are designed to fit in small spaces like underneath desks. That way, it's easy to replace sitting time with walking. And you can multitask, like walking while watching TV, chatting on the phone, or working at a standing desk. Many people find that they can answer emails and complete other tasks while staying active.

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A very small study found that treadmill desks (a walking pad with a desk) can positively affect employees' physical, mental, and social well-being. 

Walking pads are portable, lightweight, and quiet 

Convenience is the name of the game when it comes to walking pads. They're portable and lightweight, weighing around 50 lbs. Some are foldable, and most have wheels, making them easy to move and store. 

Depending on the model and maximum speed, walking pads can also be quiet while in use, unlike many treadmills.

What are the disadvantages of a walking pad?

A walking pad can be good for your health. But you should consider the downsides before buying one:

• Limited speed and intensity: The speed range for most walking pads is 0.5 mph to 4.0 mph, which some people will find limiting. Those built for jogging usually range from 7.5 mph to 10 mph. And many models don't offer inclines, further limiting intensity.

• Few advanced features: When shopping for a walking pad, you'll notice that many don't have advanced features like heart rate monitors.

• Optional handrails: Most walking pads don't have handrails. If you want extra support or stability, look for walking pads with handrails or models that offer them as an add-on.

• Weight limits: The amount of weight a walking pad can support depends on the brand, materials, and design. The current average hovers around 225 lbs to 250 lbs, with few walking pads capable of supporting up to 300 lbs. 

• Wear and tear: Walking pads are less expensive than standard treadmills, but they're not all built to last. Depending on the materials and quality, walking pad durability will vary from one brand to the next.

• Distraction: A walking pad may not be the best work-life addition for people who have trouble staying focused or prefer not to multitask. Some people can focus on work tasks while walking, while others can't. It comes down to personal preference and how you function best. 

• Boredom: Do you get bored on a standard treadmill? If so, you may feel the same way on a walking pad. You might find the repetition of the moving belt enjoyable, or you may find it too tedious to continue.

How do you use a walking pad? 

Setting up and using a walking pad is a pretty straightforward process. But there are best practices to keep in mind before you start using your walking pad:

• Set it up on a flat surface. Find a level, flat surface with enough room to safely move around the walking pad.

• Learn the safety features. Like treadmills, walking pads usually include safety features like a safety clip or emergency stop button.

• Wear supportive shoes. Make sure you wear comfortable, supportive shoes while walking. Some running shoes can also be worn for walking. So, if you have a pair you like, you can use those. 

• Maintain proper posture. Stand tall with your back straight, shoulders relaxed, and core engaged while getting your steps on a walking pad. You can swing your arms naturally.

• Adjust your speed gradually. Increase or decrease your speed gradually so your body can adjust. Changing your speed too quickly can cause falls.

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Written by:

Ray Bass, NASM-CPT

Ray Bass is an author, editor, and National Academy of Sports Medicine-certified personal trainer. She holds an honors degree in creative writing from the University of Pennsylvania, and she is pursuing her MFA at The New School.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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