If you’re looking for a simple way to move your body without committing to intense workouts or long gym sessions, a walking pad might be exactly what you need. I started using a walking pad as a beginner, and it quickly became one of the easiest ways for me to stay active—especially on busy days.
This routine is low-impact, realistic, and designed for anyone who wants to start moving more without feeling overwhelmed.
Why I Love Using a Walking Pad
Walking pads are perfect if you:
- Work from home or spend a lot of time sitting
- Want a low-impact workout
- Are just getting back into movement
- Prefer walking over high-intensity workouts
- Need something flexible you can fit into your day
You don’t need fancy equipment or a strict schedule. The goal is simply to move more in a way that feels doable.
My Beginner-Friendly Walking Pad Routine
This routine is designed to be flexible. Some days I do more, some days less—and that’s okay.
Warm-Up (5 Minutes)
Listen, y’all. I’m pushing 40 and have the herniated disks to go with it. Starting slow to ease into the movement is a must.
- Walking speed: 1.5–2.0 mph
- Focus on posture and breathing
- Light arm swings to get blood flowing
This helps prevent stiffness and makes the walk feel more comfortable and calm.
Main Walk (20–30 Minutes)
Once warmed up, I increase the pace slightly.
- Walking speed: 2.5–3.2 mph
- Comfortable enough to talk, but still breaking a light sweat
On busy days, I’ll walk while:
- Watching a show
- Listening to a podcast or audiobook
- Scrolling Pinterest or answering emails
If 20–30 minutes feels like too much at first, even 10–15 minutes counts.
Optional Add-Ons (Beginner Level)
Some days I add small challenges, but only if I’m feeling good:
- Light hand weights (1–3 lbs)
- A weighted vest
- Short incline intervals (if your walking pad allows)
These are completely optional and not necessary to get benefits.
Cool Down (5 Minutes)
I always slow things back down at the end.
- Walking speed: 1.5–2.0 mph
- Gentle stretching after stepping off
This helps prevent soreness and keeps my body feeling good.
How Often I Use My Walking Pad
I aim for:
- 4–5 days per week
- Anywhere from 20–45 minutes total
Some days it’s a full walk, other days it’s broken into smaller chunks. Consistency matters more than perfection.
Tips for Beginners
If you’re just starting out, here’s what helped me most:
- Start slower than you think you need to
- Wear supportive shoes
- Focus on consistency, not speed
- Listen to your body
- Don’t compare yourself to others
Walking is still exercise—and it adds up.
Is a Walking Pad Worth It?
For me, absolutely. It’s helped me:
- Move more without stress
- Stay consistent
- Feel better physically and mentally
- Fit activity into my daily routine
If traditional workouts feel intimidating or unrealistic, a walking pad is a great place to start. And if you are like me and work 60 hour weeks and spend the rest of your time being a wife, chasing kids, dogs, and managing a home, the ease of hopping on my walking pad cannot be beat!
My Favorite Walking Pad
The EAGLOG Walking Pad I currently use has several features that I love.
- Handheld remote to adjust speed and stop/start with the push of a button
- Wheels that make the walking pad easily maneuverable
- Clear digital display that indicates steps, distance, speed, and time elapsed
- Optional 10% incline to increase calorie burn
- 330 pound weight limit
To me, this walking pad checks all the boxes, especially for a beginner.
NOTE: If you are very tall or have a long stride, this walking pad may not work for you. I would suggest the Lichico NeoSilent Walking Pad, as it offers a belt that is five inches longer.
Final Thoughts
This beginner-friendly walking pad routine has made movement feel accessible again. You don’t need to go all out or follow a complicated plan—just start where you are and build from there.
If you’ve been thinking about adding more movement to your day, this might be your sign to give it a try!
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