10,000 Steps at Your Desk: How to Get Them on the Side with a Walking Pad

10,000 steps a day is the best-known activity goal, and in the home office it is almost impossible to reach without help. With a walking pad under the desk I collect them on the side while I write, edit and answer emails. That is why every device in my tests has to pass the 10,000-step test. Here I show how long it takes, which pace works and how you keep the routine going.

How long do 10,000 steps take on a walking pad?

Pace	Suitability while working	Steps per hour (approx.)	Time for 10,000 steps
2.5 km/h (1.6 mph)	focused writing, mouse work	approx. 4,000	approx. 2.5 hours
3 km/h (1.9 mph)	writing, emails, research	approx. 4,500 – 5,000	approx. 2 to 2.2 hours
3.5 km/h (2.2 mph)	reading, video calls, watching videos	approx. 5,000 – 5,500	approx. 1.8 to 2 hours
4 km/h (2.5 mph)	phone calls, breaks	approx. 5,500 – 6,000	approx. 1.7 hours

Steps per hour depend on stride length, the values are guide figures from my tests at 1.86 m (6 ft 1 in). On the K1 it was about 10,000 steps in around two hours, on the X214 also about 10,000 in two hours at an average of 3.3 km/h.

My routine in the home office

1. Morning, 30 to 45 minutes: Emails and planning at 3 km/h. That is already 2,000 to 3,000 steps before the day really starts.
2. Late morning, focused work sitting down: Writing and editing, where I want to stand still.
3. Midday, 30 minutes: Research, reading, videos at 3.5 km/h.
4. Afternoon, 45 to 60 minutes: Calls, emails, admin at 3 to 4 km/h.
5. Evening, the rest: If 1,000 to 2,000 steps are still missing, a short block while watching TV.

The important thing is not to do the entire day’s work while walking. After the first few days you know which tasks are easier while walking. For me it is everything that does not need fine mouse work.

Which walking pad for the daily routine?

For two hours a day, different things count than for occasional jogging: noise, fine speed control, cushioning and a step display.

Model	Steps on the display	Speed in 0.1 km/h steps	Fan	Why for the routine
KUIPERS K1 (German review)	no, only time and distance	yes	slightly noticeable	very good walking feel, 0.271 kWh in two hours
WalkingPad X214	yes, in the app	yes, via app	barely audible	mute function, side grips, 10,000 steps in two hours
WalkingPad Z1	no	no	no fan	quietest choice, break recommended after one hour
WalkingPad A1 Pro	yes	no	loud	step counter and 136 kg, fan bearable with headphones
WalkingPad Z3 Hybrid+	yes	via app	no fan	passed the 10,000-step test without any problem, grips

Counting steps: display, app or tracker

Not every walking pad counts steps. The K1 and the Z1 only show time, speed and distance, the A1 Pro, MC11, R2, Z3 Hybrid+ and Sperax show the step count directly, the X models via the KS Fit app. If you need the steps in your fitness app, the easiest way is a tracker on your wrist or ankle. The X218 and X214 also sync heart rate with the Apple Watch via the app.

What 10,000 steps at the desk actually do

I do not rely on my gut feeling alone. A study by Oregon State University showed that users of treadmill workstations took on average over 1,000 more steps per day, but after twelve weeks had no significant weight loss because the devices were only used for about 45 minutes a day. A study by the University of Minnesota found rising work performance after an adjustment phase and around 7 to 8 percent more calories burned per day. The lesson: the walking pad only works if it is within reach and runs every day.

Five tips to make the routine stick

• Fixed place: A walking pad that first has to be fetched from a cupboard does not get used. Flat models stay under the desk.
• Save the desk height: A dedicated memory position on the height-adjustable desk for walking.
• Start slowly: 20 to 30 minutes in the first week, then increase. Your feet have to get used to walking on the spot.
• Shoes or socks: Barefoot, the belt presses after an hour, light sneakers or thick socks are more comfortable.
• Do not forget the oil: At two hours a day, 30 hours of operation are reached after two weeks, then add silicone oil.

My verdict

Two hours at 3 km/h, spread over the working day, and the 10,000 steps are done without losing any working time. The right device is quiet, finely adjustable and always within reach. You can see which models passed the 10,000-step test in my walking pad reviews.

Frequently asked questions about 10,000 steps on a walking pad