WFH (Working from home) was supposed to give us freedom—not turn our desks into docking stations. Between Zoom calls, Slack messages, and back-to-back deadlines, it’s easy to realize the only steps you’ve taken all day were to the coffee machine.

That's where a quiet under desk treadmill changes everything. A powerful, yet silent way to move your body while keeping your brain in gear—no gym, no guilt, no extra hours required. This is the simplest way to add consistent activity without breaking your workflow.

We specialize in high-performance walking pads, and these are our 10 real, science-backed tips for getting the most out of your Lichico treadmill—so you can stay fit and stay productive.

Optimizing Your Under Desk Treadmill & Ergonomics

1. Start Slow — Find Your Cognitive Flow Zone

When you first use your treadmill, begin at a comfortable, slow pace—typically 0.8–1.5 mph. This is the "Cognitive Flow Zone" that allows you to walk while working without sacrificing typing accuracy or focus. Studies have shown that a moderate pace, even if it’s slower than what you’d consider an “exercise pace,” can provide the same cognitive benefits over time.

Pro-Tip: Start with 10–15-minute sessions and gradually increase duration as your body adapts.

2. Schedule Walking Blocks in Your Calendar

Treat walking like any other task in your calendar. Designate walking blocks throughout the day — aim for two 15-minute sessions in the morning and afternoon. Research indicates that regular walking intervals help maintain focus and energy levels, particularly during the mid-morning and mid-afternoon slumps. 

Also, set recurring reminders to step away from the desk. Use your walking time for meetings, brainstorming, or catching up on podcasts to maximize your productivity.

3. Adjust Your Desk Height for Optimal Posture

For effective walking, your workstation should allow you to stand or walk with good posture. Ensure that your desk is at an ergonomic height to avoid hunching over while walking. Ideally, your monitor should be at eye level, and your elbows should remain at a 90-degree angle.

Invest in an adjustable standing desk to maintain proper alignment during your walking sessions.

4. Invest in Proper Footwear

Footwear can make or break your treadmill walking experience. While running shoes are designed for high-impact activity, for sustained, low-speed walking on an under desk treadmill, you need lightweight, cushioned shoes with good arch support. Keep a comfortable pair dedicated to your Lichico under your desk to encourage daily use and prevent foot fatigue.

5. Prioritize the Motor: Choose Lichico's Brushless Design

The motor is the most critical component for a quiet WFH setup. Avoid noisy, cheap motors. The Lichico treadmill uses a 3.0HP brushless motor, which is specifically engineered to run super quietly, ensuring that your walking doesn't disturb colleagues on Zoom calls or family members in the next room. This technical detail is non-negotiable for a professional home office.

Apart from the motor, if you wanna know what other technical features make a good treadmill, read this article for the expert buyer's guide on how to pick the best under-desk treadmill.

Tracking & Habit Building: How to Achieve 10,000+ Steps Daily with a Treadmill

6. Focus on Consistency over 10,000 Steps

While the 10,000 steps per day goal is more suggested, focus first on consistency. Studies indicate that even 5,000 steps during work hours significantly improve circulation, energy levels, and mood. The goal is to build a long-term habit. Action: Use your Lichico app or a fitness tracker to set a minimum daily time goal, not just a step count, to build the routine.

7. Combine Low-Intensity Tasks for Maximum Efficiency

Don’t treat your treadmill sessions as a "break." Instead, align them with tasks that benefit from moderate physical activity. Research shows that combining low-intensity activity with non-concentration tasks (like virtual meetings or light reading) can increase cognitive function and reduce mental fatigue.

8. Track Your Progress Weekly (Time, Steps, and Mood)

Set weekly goals based on time or steps and consistently assess your progress. Tracking is the key to motivation. Beyond logging steps and time with your fitness app, log your mood or energy level after your walk. Seeing the positive mental impact is the strongest reinforcement to keep the habit going.

9. Stay Hydrated — Your Body Needs Fuel

When you walk, your body expends energy and raises its core temperature. Staying hydrated is crucial for maintaining focus and stamina. Keep a large water bottle on your desk and aim to drink small, consistent sips throughout your walking sessions to stay refreshed and prevent dehydration.

10. Listen to Your Body & Avoid The Push Mentality

The benefit of an under desk treadmill is sustained, low-impact movement. If you experience discomfort or fatigue, reduce your pace or stop. Regular, low-impact walking is much more beneficial than overexerting yourself for one day. 

Pro Tip: The Lichico 2-in-1 Treadmill has excellent shock absorption, but you should still include recovery days, focusing on stretching or simply sitting at your desk for a full workday to allow muscles to recover.

Conclusion: Boost Your Workday with an Under Desk Treadmill

Incorporating an under desk treadmill into your work-from-home routine isn’t just about fitness — it’s about improving your productivity and well-being. With remote work becoming the new norm, staying active is essential for both mental clarity and physical health.

By walking while working, you can improve focus, reduce stress, and maintain a healthy lifestyle without interrupting your workflow. Whether you’re in a small apartment or a home office, the under desk treadmill is the perfect space-saving solution for remote workers. Start with short sessions, stay consistent, and experience how every step can enhance your health and workday performance.

FAQ: About the Lichico Treadmill

Q: What is the best speed for walking on an under desk treadmill while working?

A: The optimal speed for working without distraction is between 0.8 to 1.5 mph. This is known as the "Cognitive Flow Zone." The precise speed control on the Lichico Walking Pad allows you to easily find the pace where you can type, read, and attend virtual meetings comfortably without losing focus or balance.

Q: Are under desk treadmills bad for your knees?

A: No, they are typically low-impact and much easier on your joints than outdoor walking or running. High-quality models, like the Lichico 2-in-1 Treadmill, are designed with a built-in shock absorption system to minimize impact on your knees and hips, making them a safe choice for prolonged use.

Q: How many steps should I aim for on my Lichico walking pad during the workday?

A: Focus on consistency first. A realistic and highly beneficial goal is 10,000 steps logged during your 8-hour workday. This is easily achieved through scheduled walking blocks. The Lichico model helps you track this progress via its built-in display or accompanying app.

Q: How can I tell if my under desk treadmill is quiet enough for conference calls?

A: The key is the motor. Choose a model with a brushless motor, such as the one found in the Lichico line. Brushless motors run quieter and more reliably than traditional motors. Always check reviews specifically for noise level—the Lichico is engineered to remain whisper quiet, so your movement won't be picked up by your microphone.

Q: Does the Lichico treadmill fold up for storage?

A: Yes. The Lichico is designed as a 2-in-1 folding treadmill (or walking pad) with a compact, slim profile. Many models are equipped with wheels and can be easily folded and stored upright or slipped under a sofa, making it the perfect space-saving solution for small apartments or home offices.

Further Reading: Before You Buy Lichico's Treadmill

1. Learn How to Pick The Best Under-Desk Treadmill For Long-term Use.
2. Make sure you know which type of treadmill fits you better, incline or non-incline.
3. Still not sure whether buying an under desk treadmill is worth it? Check what science and real users say.