Can You Walk While Working? A Personal Trainer’s Practical Guide

Walking while you work sounds ideal: more movement without finding extra time. It can work well, but it is not right for every task or every person. Here is how to approach it sensibly.

What does the research say?

In a study by Brigham Young University researchers, published in PLOS ONE, adults walking at about 1.5 mph on a treadmill desk scored slightly lower than people sitting on tests of attention, processing speed and working memory, and they typed around 13 fewer words per minute (BYU summary). The researchers described the differences as modest and suggested treadmill desks suit lower-concentration work.

So the honest answer is: yes, you can walk while working, but choose the right tasks.

Tasks that suit walking

• Phone and video calls where you mostly listen.
• Reading and replying to straightforward emails.
• Watching training videos or webinars.
• Reviewing documents rather than writing them.

Tasks better done sitting or standing

• Detailed writing, spreadsheets and design work.
• Tasks that need precise mouse control.
• Anything where mistakes are costly.

Setting up safely

• Desk height: your elbows should be at roughly 90 degrees with relaxed shoulders. A height-adjustable desk makes this much easier.
• Screen: top of the screen at about eye level, so you are not looking down while walking.
• Speed: start slow – around 2–3 km/h is typical for working.
• Footwear: wear proper trainers, not socks or slippers.
• Safety: keep cables clear of the belt and use the safety key if your machine has one.

Noise matters on calls. This guide to quieter walking pads and reducing noise covers mats, placement and published noise claims.

How to build up

Your legs and feet need time to adjust to walking for long periods.

• Week 1: 2–3 blocks of 15 minutes a day.
• Week 2: 3–4 blocks of 20–30 minutes.
• Week 3 and beyond: build up as comfortable, mixing walking, sitting and standing.

Walking all day is not the goal. A mix of positions is better for most people.

Is it a replacement for exercise?

Slow walking at a desk is light activity. It is great for breaking up sitting and adding steps, but it does not replace brisk walking or strength training. The HSE physical activity guidelines still recommend 150 minutes of moderate activity and two strength sessions a week.

Who should check first?

If you have balance problems, dizziness, a recent injury, or a heart or joint condition, check with your GP or physiotherapist before walking at a desk.