You know the situation: the working day is drawing to a close and your back is reporting back to your health app, informing you that you have walked less than 800 steps today. This is not only frustrating in the long run, but also unhealthy. When the boundaries between living and working from home become blurred, the walking pad gets you out of the sitting trap. But don't worry, you don't have to run a marathon to stay fit.
Your desk as a running station
According to a study conducted by the Cologne Sport University and DKV German Health Insurance in 2023, every German sits for an average of 9.2 hours on a working day. Yet the human body is not made for long periods of sitting. Sitting for long periods of time not only affects the circulation and blood flow, but also the entire cardiovascular system. Concentration also decreases significantly. Fortunately, you can easily counteract this yourself - from simple movement breaks to running training at a height-adjustable desk.
Small impulses, big effect
It doesn't necessarily have to be an hour-long workout and let's be honest: who has time for that these days? Even short exercise breaks of just five minutes every half hour boost your metabolism. You can use short phone calls, errands or a trip to the coffee machine for this. Take short breaks to stretch - your muscles and fasciae will thank you for it.
The height-adjustable desk as a game changer
Of course, it's even better if you can do some of your work standing up. A height-adjustable desk is THE secret weapon against lack of movement and muscle tension. Not only does it provide you with the essential change of position, it also allows you to move directly at your desk without having to take annoying breaks when there is still so much to do.
How does it work? With a micro treadmill like the Walking Pad. This little all-rounder is not only whisper-quiet and ideal for use at work - its slim fit makes it ideal for training at home. You can collect steps while answering emails or planning your next meeting.
Bad weather? No time? No more excuses! The mini treadmill, which can be conveniently controlled with a remote control, can be easily and quickly placed under the desk using the practical transport wheels and stowed away in the cupboard or under the bed after training. You can run safely and at your own pace on the non-slip running surface.
Tip from the fitness experts: 2 to 4 kilometers per hour is perfect for activating the cardiovascular system.
Active breaks in the home office: quick wins for in between
In addition to running sessions, you should also loosen up your body from time to time. These breaks of a maximum of two minutes not only relax your muscles, but also refocus and restore your concentration. The following 3 exercises will actively help you do this:
1. the door frame stretch: position yourself in an open door frame and bend your arms like a U before placing your forearms flat against the door frame on the left and right. Your elbows should be at shoulder height. Now take a small lunge forward until you feel a stretch in your chest. Hold the tension for 30 seconds and breathe in and out deeply. Repeat in five sets. Perfect against the "hunchback".
2. calf raises: Stand upright with your feet hip-width apart. Push yourself up over the balls of your feet in a controlled manner until you are standing on your toes and slowly lower yourself back down. Repeat the exercise 20 times.
3. shoulder circles: This exercise is ideal for in between. Place your hands on your shoulders with your elbows pointing outwards. Now slowly circle your shoulders and arms backwards 30 times. This loosens tense neck muscles.
The key is to move more in the long term. You don't have to be constantly moving and stretching. The important thing is that you keep up the new habits. You will soon feel the change.
Conclusion: your body will thank you
Sometimes it doesn't take much to lead a healthier life. Awareness is the key to success. Ask yourself from time to time during work: How am I feeling right now? Feel into your body and stretch the areas where you notice tension. Short running sessions two to three times a week keep your cardiovascular system going and give you the good feeling of having laid the foundation for greater well-being in your everyday life.
Source and image source: Kuipers® - a registered trademark of Climaqx GmbH & Co. KG
Published on: 18 May 2026