I’ve been talking about my treadmill desk intermittently on the Healthy Living How To Facebook Page for some time now. Enough so, that it is peaking interest and sparking curiosity. I am getting e-mail requests for more information on my “get-up” just about every day. Suffice it to say, this ain’t no fancy “get-up” but just a way I rigged up my already owned treadmill with a desktop that would allow me to work and walk at the same time.
Now before we get to the “how-to” part, let me tell you several of the healthy reasons why you might want to rig one of these up for yourself. First of all Sitting is Killing You! I know that might seem overly dramatic, but really it is.
Sitting is Killing You!
In an article titled Are You Sitting Yourself to Death, author Tom Nikkola, Sr. Dir. of Nutrition and Weight Management at Life Time Weight Loss (he just happens to be my handsome husband), discusses at length how sitting negatively influences health. Tom cites that being sedentary or sitting, is associated with many health risks, including a 112% increase in diabetes risk, 147% increase in cardiovascular disease risk, 90% increased risk in cardiovascular mortality and 49% increased risk of all-cause mortality.
Before you pat yourself on the back for your “gym rat” status, those of us who exercise are not immune to these risks. While exercise is a healthy habit with many benefits, this is not about the one hour a day spent at the gym, but the other 15 hours (assuming 8 hours of sleep). One researcher coined the term “exercising couch potato” to describe those of us who are faithful exercisers but outside of our daily workouts, spend a lot of time sitting. The bottom line is this…long periods of time spent being sedentary is not healthy for any body!
At one time the television was blamed for our lack of movement, however, the truth is, it is not the TV, but our sedentary jobs and lifestyle habits. When scientists compared the lifestyles led by those in the 1800s, a time period when diabetes and obesity were unheard of, versus the modern desk jockey, they found on average we walk about 5 miles less per day which is roughly 10,000 steps, give or take a few.
Which leads right into what most experts agree to be an ideal goal for a healthy lifestyle, walk 10,000 steps per day. It doesn’t stop there, though, in fact Dr. John Berardi, founder of Precision Nutrition believes “when people increase their level of basic movement, in conjunction with doing a few hours per week of purposeful high intensity exercise (like strength training and perhaps some sprint work), the magic starts to happen.” This magic he is referring to is lower body weight, less body fat and improved health, taking healthy nutrition into account.
If you need more convincing, that to be your healthiest self, you must figure out a way to get more movement in your day, check out this article titled: How Moving More May Save Your Life!
Before we get to my treadmill desk, it is important to note, you can’t change that which you don’t measure. I wear a Fitbit One; this little gadget is a modern-day pedometer that gives you instant feedback on your daily activity level (including sleep). It is wireless and syncs effortlessly with your computer or smart phone. If you have an active job, you might already be getting in 10,000 steps a day, however, that would mean you are an exception and not the rule. According to studies done that measure activity levels, 65% of Americans say they are “active” when in reality only 5% of the population is actually active. Get yourself a Fitbit One by clicking HERE and start measuring your activity.
How To Make Your Own Treadmill Desk
Captain Obvious here, to make your own treadmill desk, you are going to need a treadmill. We purchased our treadmill 5-6 years ago after doing a fair amount of research. We picked our price range and then investigated things like warranty, motor size, weight limit, incline and speed capabilities. We are not runners, but do use the treadmill on occasion for sprint workouts as well as incline walking to get the heart rate up. If you do not own a treadmill and want a treadmill desk for just walking and working then I would seriously save my pennies for this beauty.
As you can see my “desk” is just two very heavy pieces of plywood, that sit flush on the arms of the treadmill. For added insurance I placed two 15 lb. dumbbells on each side. I promise this isn’t going anywhere. Never once in the past 3+ months of using this has it even wobbled. It just so happens that we had some industrial shelving in our storage room with the plywood shelves. They magically were the perfect fit for our treadmill. Had they not been, I imagine I would have gone to Home Depot or the likes and bought some wood. I eyed up the TrekDesk for some time, but decided to cash in my nice card with Santa for a new camera instead of the high-tech desk.
When I first rigged up my treadmill desk, I just set my laptop directly on the plywood. After a few uses I realized that it was forcing me to look down and hunch over. A heavy box of baseball cards to the rescue. It lifted my laptop up to the perfect height. The screen is right at eye level and my arms are extended straight out from my shoulders. I am sure an ergonomic expert would tell me I have room for improvement, but let me tell you, if you saw how bad my posture was when sitting on the sofa and working, this is a vast improvement. The weight from the box of cards is added stability insurance.
When I first started working at my treadmill desk my computer would short out. I figured out quickly that I was “shocking” my laptop when I touched the metal on the built-in mousepad. I tried all sorts of funky ways to ground myself and none of them worked. Enter in a wireless mouse. That fixed the problem immediately. Other than the mouse, I usually have my stainless steel water bottle and I am off to the races.
Back to being Captain Obvious again, now that my treadmill desk is all rigged up it is time to get to work! Today I walked at an incline of 2% and a speed of 2.5 mph. My incline is almost always set to 2% and my speed varies from 2.5-3.5 mph depending on how sore my legs are from my strength training workouts. This blog post, from start to finish, which included editing pictures, yielded me 8.28 miles and 19,867 steps. Yeehaw!!!!
I find myself saying, “I want what she’s got!” a lot on your blog. Sigh! But, it’s a good ‘want.’ As always, you inspire! I’ve been sending lots of friends your direction lately and I think I’m sounding less crazy to them when I talk about my new lifestyle. I’ve been asked to pick up blogging again, especially if we start another adoption story, as my blogging chronicled much of that beautiful process 4 years ago. Now, I feel like I have a whole lot more to share!
I would love to read your adoption story(ies)…off to check out your blog!
I read about a treadmill desk over at yourlighterside.com earlier this year. Jamie’s set up is different execution, same idea. Me, I’m going to have my dad build me an elevated desk on casters for in front of the treadmill. I quit my gov’t job, and now work from home without an assistant- I’m spending SO MUCH TIME seated on my couch doing administrative work and it feels like such a waste. Reading files, sorting filing, writing letters, invoices, and drafting legal templates will all be done while walking.
If I was more handy, I would have built a stand alone desk as well…that is what the TrekDesk is. Send me a picture of your desk once it is contructed!
Vanessa, this is inspiring! Did it take you long to get use to working while walking?
Thanks for the how-to!
Nope, not at all…I am glad it inspired you!
If I was working from home (or a in a place like Google, where official environment did not matter that much) I would really consider this option. However I work in a district court sitting for 8-10 hours (and more) every day. There is no way I could fit in the treadmill in my office space nor I would be allowed to do so. And I think that’s the biggest problem as despite how great of an idea this is, most of people cannot (as in they are not allowed) replace their work desks with treadmills. So in the end that 1 h/day of exercising will just have to do it.
Thanks for you input Vita. My husband spends two hours of his day sitting in his car driving to and from work. He then works a desk job for 10-12 hours. Having a treadmill desk is not an option for him either. He does however lift weights 4-5x a week and wears a FitBit to make sure he gets in 10,000 steps a day. I realize not everyone has a work environment conducive to setting up a treadmill desk, however, there are ways to get more activity in throughout the day.
I also work in sedentary job (and coincidentally also in a government position) so no treadmill desk for me right now. It’s easy for me to get buried in something I’m working on and suddenly realize I’ve been sitting for a couple of hours without moving. Adopting the Pomodoro Technique http://www.pomodorotechnique.com/ has made a huge difference for me. I’ll work intensely for 25 minutes, but then take a five minute break. In that amount of time I can walk down to the other end of my office building, go down a flight of stairs, back up the hallway, and up the stairs back to my desk. I get a lot more “steps” in each day, plus my work is more focused and productive! Strongly recommend you check it out. All the resources you need are free on the website.
Love your post! I hate sitting for hours. I always tell my kids I’m like Jemima Puddleduck (Beatrix Potter), I’m a terrible sitter. I may have to get a treadmill off of freecycle or something just to give it a try!!
I just joined the VGN. It looks like you’re a newbie too!
I love this idea! As a graphic designer I find myself sitting way to much! How fast do you walk? Do you think I’d be able to design with a mouse and walk at the same time?
Well today, I am walking at a speed of 3.5 mph, which is a little fast, but usually it is anywhere between 2.5 and 3.5 mph with a 1-2% incline. I do a lot of picture editing while I walk without a problem and type 80-90 wpm.
I built my walking treadmill workstation with the help of you, my boyfiend and Lowe’s. Posted it on my FB page and Friends want to hire him out! But you were my inspiration!
OMGosh Deb, send me a picture of you “ge-up”! I would love to see it. vanessa@healthylivinghowto.com
I too first saw a treadmill desk (at least a homemade version) on Jamie’s site. Then I saw yours. I knew I couldn’t do Jamie’s version, and I thought I couldn’t do yours either, even tho it was so simple.
My treadmill only has one arm which comes out a a slight slant, then slants all the way down to the bottom tread part. Or at least so I thought. So I didn’t think I could put anything on it to make it into a desk. but then I got to looking at it the other day, and on the opposite side is similar to yours, except again, mine slants lightly. (Like the other side, but instead of slanting on down the side, it curves around to give a “hold on” bar in front of the “control box”. As I looked at it, I decided I thought I COULD make a desk, if I could just find materials.
Well, I had a cabinet door which hadn’t been made right & had been replaced. They had sent me a new door, and had me just keep the original. I pulled it out, and voi·là, it fit!! Now to attach it to the treadmill. I couldn’t just put it on, and weigh it down the way you did (even if I’d had the weights), because it was slightly slanted, not straight out. So I bought 3 C-clamps, and used some metal key chain disks to keep it from cutting into the wood, and the foam covering on the arms of the treadmill. (If I ever take it apart, I’ll replace those with some scrap leather I found. But it was too much trouble getting the right “bite” on those round “arms” to take back off if I don’t have to. Actually I did use the leather for the underside of one clamp.
Because it is a a slight slant, I used some of the rubber “tread” stuff (like they use in cabinets, or places to keep things fro sliding) on top of it where my computer sits. (Works great!). Then I found I needed my mouse, so found an old mousepad that had a hard back, and fastened it on the side. After a few other moderations I was in business!!
I know this sounds complicated, not good with descriptions, but it works, and really was fairly simple. Since I already had every thing but the clamps, it was also fairly inexpensive. But wow, those clamps are not cheap!
I can give you a pic, if you want (and let me know how to get it to you).
Yes, send me a pic!
OK, will send a little later today. I still have to take a pic with the computer on it. I took some without, but didn’t bring the computer back down & take a pic.
I have used it a couple of times so far, but didn’t have the camera right then. I’m starting out slow, as I’ve been remiss about getting on the treadmill for way too long. So not too fast or for too long yet. I’ll work up to longer. But I never have had much stability when I get up to around 3 mph, so may not walk very fast, just try for longer times. I usually had to hang on most of the time when I walked 3 or above mph. So couldn’t use my computer while I was walking if having to hold on. And the older I get the more my balance is off. (Just went on Medicare last year, so I’m an old woman now. LOL!!)
Oh, and THANK YOU for posting this, and your pics. Thanks for inspiring me!
(and I see the email addy you told Deb she could send her pic(s) to.)