lose weight treadmill desk

How to Lose Weight with a Treadmill Desk

Health & Fitness Treadmill Desk

A sedentary lifestyle can lead to several health problems, including obesity. But in today’s world, where people are working at their desks for an average of 47 hours per week, it’s hard to find the time for working out. This is where a treadmill desk comes in, as it can help you lose weight and maintain an active lifestyle. Using one certainly has its benefits, not only for your health but for your job efficiency as well.

While it is possible to lose weight by using a treadmill desk every day, you have to understand that it will help you shed those extra pounds, but it is going to be a slow, lengthy process. Still, switching to a standing desk is a great idea, as it will help you change your lifestyle completely. 

How much weight can you lose with a treadmill desk

Since the treadmill desk trend is rather new, there aren’t a lot of important studies about how much weight you can expect to lose using such a device. 

A first study was done on a group of 15 obese volunteers who worked at computer stations all day. They were given a treadmill desk and were put to walk at a pace of 1 mile per hour, for 2-3 hours each day. The study concluded that the volunteers burned an extra 100 calories each hour they were using the treadmill. The researchers then calculated that the volunteers would be able to lose between 44 and 66 pounds each year (20–30 kilograms) on the condition that they would also maintain a healthy diet for an entire year, which was very unlikely. 

A second study, which was conducted over the course of an entire year, provided more moderate results. This one included 36 subjects, that were required to use the treadmill desk for an hour each day. At the end of the study, the obese volunteers had lost, on average, 7.5 pounds (3.5 kilograms), while the leaner participants lost only 3.1 pounds (1.4 kilograms). These numbers are way smaller than the ones from the previous study, but they are actual real-world results, of people who did not follow any diet plan.     

How to start using a treadmill desk for weight loss

If you’ve just decided to go out and buy a treadmill desk, congratulations. You will not regret it! 

Keep in mind that, just like with all new experiences, you have to start slow. For the first few days to a week, try using the treadmill for only a small-time, at a low speed. Limit yourself to 15-30 minutes at a speed of one mile per hour and spend the rest of the day sitting. After a few days, start adding a few more short walking intervals throughout the day. You should be able to use it without restrictions after 3-4 weeks. 

Pick the right footwear

Another important aspect you need to be aware of is footwear. You need to use the correct shoes from day 1, otherwise, you might end up suffering from other problems. If you are using the treadmill at the office, stay away from dress shoes or high heels and if you’re at home avoid walking in your slippers. You should only use the treadmill with proper walking or running shoes. 

Adjust the height of the treadmill desk

The last thing you want to check is the height of the desk. If you want to prevent back r neck pain, you have to make sure that the desk is set up at the proper height.


A treadmill can certainly help you lose weight, especially if you have a sedentary lifestyle. Studies have shown that using it throughout your workday can help you lose a few pounds, but for better results, you want to it healthy as well.

Still, switching to a treadmill desk has a lot more health benefits associated with a more active lifestyle. Studies have also shown that your mood, creativity and job satisfaction can also enjoy a big boost from spending less time sitting at your desk.

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