Some time ago I bought a small treadmill and put it under my desk. Now, during long calls, I literally walk while someone talks on the other side of the screen. At first it felt weird, but after a few weeks I can’t imagine going back to just sitting.
Why I decided to try it
I spend most of my day sitting in front of a computer. Long coding sessions, meetings, reviews, talks with clients or teammates. If I add up all these hours, I was easily sitting 8–10 hours a day with almost no movement in between.
I read a lot about how harmful that is for the body: back pain, stiff neck, weak legs, higher risk of blood pressure and even heart issues. On top of that, I noticed my energy levels dropping in the afternoon. I felt more tired, less focused, and my mood was worse on days when I sat the whole time.
That was the moment I started thinking: maybe I should move more during work, not only after work.
What I was afraid of at the beginning
Before buying the treadmill, I had a list of worries running in my head:
- I thought it would be noisy. The idea that I might disturb colleagues on calls or that my family would hear me walking all day made me hesitant.
- I worried I would be tired faster. “If I’m already tired after sitting all day, how will I feel if I also walk?”
- I feared it would be distracting. What if I can’t focus on coding or talking during a call while my legs are moving?
- I didn’t know how to start. How fast should I walk? How long? When? Before I buy it, everything feels like a big, vague project.
Because of all that, I was delaying the decision for months. At some point I just realized: if I never try it, I will never know if it works for me.
My first real sessions on the treadmill
When the treadmill arrived, I placed it under the desk and set the speed to the lowest possible. Around 1–2 km/h, barely more than a slow walk. I started with 10–15 minutes during a short call, just to see how it feels.
At first, it was strange:
- I needed to get used to the sound – but it turned out it was not loud at all.
- My balance felt a bit off, so I had to adjust my posture and place my feet a little differently.
- My mind was telling me: “You’re doing something unusual during a normal workday.”
But after 3–5 sessions, my body adapted. The treadmill was almost silent, the movement felt natural, and my focus wasn’t worse than when I was sitting.
What changed in my day
After a few weeks I moved to a routine: 20–30 minutes of walking during calls whenever I can. Not every call, but long ones, where I’m mostly listening or explaining something simple. I also try to walk 10–15 minutes right after a big coding session, just to shake off the stiffness.
Here’s what I noticed:
- My legs feel better. I don’t have that heavy, “stuck” feeling after the whole day at the desk.
- My back and neck are less stiff. Standing and walking regularly helps me avoid the “coder” slump.
- My energy is higher in the afternoon. Instead of a deep energy drop around 4–5PM, I feel more stable.
- My focus improves during calls. When I’m just sitting, I tend to zone out sometimes. Walking keeps my body awake, so my mind stays sharper.
- I get more steps without “exercise time”. Before, I had to squeeze a gym session into the day. Now, I move during work and can use my free time for rest or hobbies.
How it looks in practice
Here’s how it works for me on a typical day:
- When I join a long planning meeting or a client call, I turn on the treadmill and set a slow speed.
- I keep the same posture: back straight, shoulders relaxed, not leaning on the desk.
- When I need to type a lot or write complex code, I stop the treadmill and sit down.
- Between blocks of deep work, I use walking time for lighter tasks: emails, simple tickets, reading docs, calls.
The key is balance. I don’t try to walk 100% of the time, and I don’t force myself to run. It’s just a slow, comfortable walk that fits into my workflow.
What I would say to someone who’s hesitating
If you’re thinking about buying a treadmill under your desk but you’re also scared of the same things I was, here’s what I would suggest:
- Start slow. Use the lowest speed and short sessions just to test how it feels.
- Use it mostly during calls. That’s the easiest way to add movement without changing your core workflow.
- Listen to your body. If something hurts or feels wrong, stop and adjust.
- Don’t aim for perfection. Even 10–15 minutes a day is better than 0.
Final thoughts
Buying a treadmill and putting it under my desk was one of the best lifestyle decisions I’ve made for my work life. It reduced some of the negative side effects of sitting all day and actually made long calls more bearable, not less.
Was it weird at first? Yes.
Was it scary? A bit.
Was it worth it? Definitely.
If you’re sitting 7–8 hours a day and wondering how to move more, you don’t necessarily need a gym, complicated routine or expensive setup. A small treadmill under your desk can be enough to start.