Modern Workplace: Treadmill Workouts to Stay Active

Gone are the days when a table and chair are enough to be called an office cubicle. These days, workplace ergonomics is more than just a buzzword. Instead, it's a principle most high-performing offices and freelancers employ to optimize productivity. 

Workplace ergonomics sounds lofty and promising. There have been many claims about its effect on improving productivity. But how does it address the health and wellness of the employees themselves? Are there any positive effects workplace ergonomics has on employees?

You'd be surprised. Workplace ergonomics puts significance on the wellness of employees. Health and fitness are just one of the many benefits that one could get from practicing workplace ergonomics.

But before we discuss the benefits, let us first define what workplace ergonomics is.


What is Workplace Ergonomics?

Ergonomics is simply the process of designing a space with human strengths and limitations are considered. It is acknowledging that there is no one-size-fits-all when it comes to workspaces. Workspace ergonomics also means being intentional in the placement of accessories and the dimensions of workstations. Even the temperature and brightness of your work table are taken into consideration.

For example, a standard-issue table might not be the best workstation for an illustrator working on sketching comic panels. A programmable table would be better so they could adjust it to their preference. Customizing to fit a person is at the core of ergonomics, and it applies to everything that could be customized.

Is your back hurting? Your chair must not be doing a good job supporting your back. That's what ergonomic chairs do. If you have a window beside your table and it is too bright, ergonomic principles will suggest tilting your monitor 90-degrees to reduce glare and keep your eyes healthy.

The whole concept of workplace ergonomics is to build a space that works for you and your body. It's assessing what makes your work uncomfortable or complicated and proposes design solutions to solve them.


Health Benefits of Practicing Workplace Ergonomics

Aside from saying goodbye to back pains and stiff necks, there are more health benefits to employing workplace ergonomics. 

Workplace ergonomics also supports the idea of an active lifestyle. Humans are not made to sit still. Instead, we fidget throughout the day. Studies also show that standing up every once in a while helps improve our mood and offers a different perspective. Because of this, we are more focused at work and are able to work more accurately. In short, standing up every so often contributes to improving our productivity.

Treadmill Workouts at the Office

The treadmill walker is the newest trend in offices these days. Whether you are working at home or in the office, a treadmill walker has brought the gym to your workplace. This fantastic ergonomic product allows you to get in a few minutes of a workout without leaving your work.

As mentioned earlier, standing up every so often is a healthy practice to do in the office. A treadmill walker also accomplishes what a standing desk could and more. For one, it's a bit physically more challenging than standing up every so often. And walking on a treadmill also comes with a lot of health benefits:

  • Improve Your Heart Health
  • Burn More Calories
  • Improve Core Strength
  • Strengthen Muscles
  • Help Improve Focus

All these health benefits and at the comfort of your workplace. No need to subscribe to the gym when you can do your exercise in one accessible place. 

Now that we know all the benefits of a treadmill walker in our ergonomic office let's run through some simple but effective workouts to try.


Four Simple but Effective Treadmill Workouts to Try

1. 30-Second Sprints

A 30-second sprint workout plan on the treadmill begins with a short warm-up. Try brisk walking for five minutes before increasing the incline at a comfortable but challenging height and sprinting for 30 seconds. After your 30-second sprint, return the program to a brisk walking pace. Repeat nine more times. In total, you would be finishing this workout in just 20 minutes.

The most challenging part is the 30-second sprint. But once you get familiar with the workout, the next three to nine tries will be much easier than the first one.


2. Side Steps

If the 30-second sprints are a bit boring for you, you could always add a little flair of side steps to your workout—warm-up for five minutes before getting into a squat position and side stepping for 30 seconds. Once you get used to the routine, consider amping up the pace a little. Continue the workout until you finish 20 minutes on the treadmill.


3. Alternate Hills and Flats

If the side steps are a little too over the top for you, you could try alternating your treadmill's incline. Warm-up for five minutes as the previous two workouts. For the next fifteen minutes, alternate a 1-minute sprint on a slope and two minutes on the incline.

You can start at 1% incline for a bit of challenge, then keep adding another 1% every rep at the incline. This change will certainly add a little challenge to your workout.


4. High Intensity Intervals

If the previous three didn't sound right up your alley, you could try this high-intensity interval workout. Begin with a three-minute warm-up at 1% incline. Afterwards, alternate running and walking for one minute, then two, until you finish off with a five-minute running and walking interval. This workout should have your heart pumping but in a good way.


A modern workplace employs ergonomics in its design. This principle is not just to boost office productivity but also for its employees' health and wellness. In workplace ergonomics, the employee's health and comfort are the priority when it comes to design. 

Modern workplace ergonomics often have standing desks to allow a bit of mobility and incorporate fitness at work. And for the few revolutionary offices, there are treadmill workers that offer more health and fitness benefits than a standing desk. At the end of the day, office productivity is improved when everyone is healthy and fit.