Why a Standing Desk Plus Treadmill Is The Ultimate Health And Productivity Hack

Why a Standing Desk + Treadmill Will Boost Your Productivity

If you're like most people, you're sitting at your desk for hours a day.

We’ve all heard how bad prolonged sitting can be for your health, but did you know that it can also affect your productivity?

Recent research has shown that combining a standing desk with a treadmill can drastically improve your health and boost your productivity.

That’s why you’ll always see me either on the bike or walking on the treadmill literally whenever I’m doing anything.

In this article, I’ll dive deep into the science behind why standing and walking while working can transform the way you work, as well as my own strategies for getting the best results.

The Science of Sitting vs. Standing

A large body of research points to the negative health impacts of sitting for extended periods.

In fact, the American Cancer Society has shown that sitting for more than six hours a day is linked to a 19% increase in the risk of death from any cause compared to those who sit for fewer than three hours.

Studies have also linked prolonged sitting to cardiovascular diseases, diabetes, and certain types of cancer.

Standing is so much better for you. Research from the British Journal of Sports Medicine found that standing just 3 hours a day during the workweek can burn over 30,000 extra calories annually.

That’s the equivalent of running 10 marathons.

Over time, standing while working can improve circulation, reduce the risk of heart disease, and even help prevent the dreaded “afternoon slump” you probably feel after sitting too long.

But standing alone isn’t enough. Incorporating movement while standing, like using a treadmill desk, can supercharge both your health and your productivity.

Why Add a Treadmill to Your Desk Setup?

You might think that walking on a treadmill while working would be distracting, but studies show the opposite.

A study published in Frontiers in Psychology found that walking at a slow pace of around 1.5 - 2 miles per hour increased cognitive function and focus in participants compared to sitting.

Walking while working may seem like a new fad, but it’s rooted in solid research and is also proven to boost your creativity.

Whether you’re brainstorming, problem solving, or writing, walking can help your brain think outside the box. This can be a huge productivity boost, especially in creative industries where innovative ideas and fresh perspectives are key to success.

There was even a Texas A&M University study showed that employees who used a standing desk with a treadmill experienced a 46% productivity increase over their seated counterparts.

The combination of standing and slow walking improves blood flow to the brain, helping you stay alert and focused throughout the day.

Health Benefits of a Standing Desk + Treadmill Setup

1. Increased Calorie Burn
   One of the most obvious benefits of using a treadmill while working is the increase in calorie expenditure. A person weighing around 160 pounds burns approximately 314 calories per hour walking at a moderate pace. Even walking at a slower pace, like the recommended 1-2 miles per hour for treadmill desks, burns significantly more calories than sitting.
   

2. Improved Posture and Reduced Back Pain
   Sitting for long periods leads to poor posture, back pain, and discomfort. A standing desk encourages better posture by engaging your core muscles, and walking on a treadmill helps distribute weight more evenly, reducing the pressure on your spine. Aim for 75% of your workday to be standing or walking.
   

3. Boosted Energy Levels
   Ever notice how sitting for hours can make you feel sluggish? That’s because sitting too long slows your metabolism and reduces circulation. Standing and walking, on the other hand, keep your blood pumping, which delivers more oxygen and nutrients to your brain and muscles. This results in increased energy levels and less fatigue throughout the day.
   

4. Mental Health Improvements
   The physical activity from walking on a treadmill releases endorphins, your brain's natural "feel good" chemicals, which helps reduce stress and anxiety. According to a report by the American Psychological Association, moderate exercise like walking has been shown to reduce symptoms of depression and anxiety.

How to Optimize Productivity with a Standing Desk + Treadmill

From my own experience, this combination can drastically change the way you work, but only if you structure your day right.

When I first started using a standing desk with a treadmill, I treated it like a regular desk.

I stood there, walked for a bit, and tried to go about my tasks as usual.

But I quickly realized that there’s a right way and a wrong way to approach it if you’re serious about maximizing productivity.

First off, it’s important to break your tasks into different categories.

Not everything should be done while you’re walking.

When I’m on calls or doing something that requires more focus, I either lower the treadmill speed or turn it off completely.

The key is not to go too fast, around 1-2 mph is the sweet spot. That way, you’re keeping the blood flowing, staying energized, but still able to concentrate on detailed work.

You don't want to break your focus because you're trying to balance too much at once.

For high energy tasks like brainstorming, creative work, or answering emails, I find that walking actually enhances my focus.

It’s like getting into a flow state, where your body’s moving and your mind becomes sharper. There’s science behind that too.

Moving gets your brain to release dopamine and endorphins, which not only makes you feel better but also helps you focus and perform at a higher level.

But here’s what’s important: you need to schedule your day so that your most intense, focus driven work happens during the times when you’re not walking or you’re walking slowly.

Use your standing desk and treadmill for tasks that don’t demand all your cognitive power but still keep you engaged.

Another little trick I found is that when you start to feel tired or sluggish during the day, just hopping on the treadmill for a few minutes at a light pace can snap you out of it.

This little burst of movement wakes up your body and brain, keeping you from hitting that mid afternoon crash that happens when you’re sitting all day.

Why Treadmill Desks Are the Future of Workspaces

With the rise of remote work and the growing awareness of the dangers of a sedentary lifestyle, standing desks and treadmill desks are quickly becoming staples of modern workspaces.

Companies that implement treadmill desks for their employees often report higher job satisfaction, better health outcomes, and reduced absenteeism.

Dr. James Levine, a researcher at the Mayo Clinic, even coined the term "sitting disease" to describe the health issues linked to prolonged sitting.

He suggests that moving more throughout the day can significantly reduce the risk of developing chronic illnesses such as heart disease, diabetes, and even certain cancers.

The BMM Takeaway

A standing desk combined with a treadmill is one of the best investments you can make for both your productivity and your overall health.

The research is clear: standing and walking more during your workday will improve your physical and mental well being, help you stay focused, and even boost your creative problem solving abilities.

The key is to find the right balance and pace that works for you.

Start slow, listen to your body, and gradually incorporate more movement into your day.

Before you know it, you’ll find yourself not only healthier but more productive than ever before.