You don’t have to be a park ranger or mail carrier to walk while you work. With a walking pad, a desk job doesn’t have to be entirely sedentary.

Walking pads — compact, flat and often foldable mini-treadmills — have exploded in popularity thanks in large part to the work-from-home crowd and TikTok. The trend has moved beyond social media and into mainstream media, and for many corporate workers, seeing colleagues logging steps during video meetings has become commonplace.

(It’s worth noting that walking pads aren’t the exclusive domain of the work-from-home crowd; they’re also good for anyone looking for a low-impact exercise.)

Among walking’s many benefits are that it’s an exercise you can do for free; it doesn’t require a gym membership or any special equipment. A walking pad, however, is an investment. A basic model can be had for around $100, but a fancier one, perhaps with an incline feature to approximate hills, might run $600 or more.

Note that walking pads are meant to go under standing desks. If you’re looking for something similar to go under the desk you sit at, check out under-desk pedal bikes or ellipticals. Unlike a treadmill, walking pads are truly made for walking — not running. Most will allow you to go up to 3 or 4 miles per hour, while an average adult running speed is around 6 miles per hour.

We asked an expert, Dr. William Corey, an orthopedic surgeon with Novant Health Orthopedics & Sports Medicine - Foot & Ankle Institute in Charleston, South Carolina, for his thoughts on this fitness fad that may have staying power.

Is walking while working a good idea?

For the right person in the right setting, walking while working can be a good idea. If you’re reading emails, on conference calls or typing, walking and working can be a good combination. If you’re doing something that requires intense focus, it’s best to save the walking pad for later.

How does a walking pad affect posture?

Walking at work can reduce desk posture effect, which can lead to neck and shoulder strain, lower back pain, even tension headaches. It activates your core and glutes. It improves hip mobility and reduces stiffness. And it’s good stress relief.

How fast should I go on a walking pad?

That depends on the person, their age and fitness level and what they’re working on. About .8 to 1.2 miles per hour is ideal for work like typing, reading, calls and focused work. When you get to 1.8 or 2 miles per hour, that’s getting too fast for desk work. And anything over 2 miles per hour may be a great pace for a walk, but isn’t conducive to work.

What tips will help people avoid injuries while using a walking pad?

For starters, be sure your workspace is set up optimally. Let’s start by reviewing how your body should be positioned if you sit at a traditional desk:

• Adjust your chair so your feet are flat on the floor and your knees can bend at a 90-degree angle. If your feet don’t reach the floor, try a footrest.
• Your monitor should be at eye level and an arm's length away.
• Your keyboard and mouse should be placed so that your elbows form a 90-degree angle.
• Keep your wrists straight and flat, avoiding bending them up or down.

Those same guidelines apply if you use a standing desk, except for bending your knees. And if you do stand at your desk, you should alternate between standing and sitting every hour or so. Standing too long can lead to poor circulation and muscle fatigue — plus, it’s hard on your joints.

Keep a natural stride, wear supportive footwear and don’t walk continuously for longer than 20 to 30 minutes without taking a break. When you increase your speed, do it gradually.

Just as you would outside, pay attention to any of your body’s warning signs, such as pain in your heel, shin, hip or back and tightness in the Achilles or calf. Take a break if you feel any of those.

What type of shoes should I wear to walk on a walking pad?

A good walking shoe. Brands like Hoka, On, New Balance, Asics and Brooks are all good options.

Does using a walking pad indoors have the same health benefits as walking outdoors? Or should people aim for some of both?

Getting outside comes with its own benefits. It’s also a better cardio workout because you can get your speed high enough to raise your heart rate appropriately.

Walking pads are a great idea to get your steps in while at work — or during inclement weather, when you can’t get outside. And I applaud anyone who’s trying to combat the awful effects of sitting all day. But using a walking pad indoors shouldn’t be a permanent substitute for getting fresh air and sunshine. If one has the ability to do so, I believe a combination of the two is ideal.

Who can benefit from a walking pad?

It’s ideal for those who spend a majority of their day sitting at a desk — and that probably includes far too many people.