From walking pads to hot girl walks: benefits of indoor walking

John Maytham, standing in for CapeTalk's Lester Kiewit, speaks to Toni-Lynne Monger, physiotherapist and clinical director of The Balance Group.

Listen below:

Walking – one of the most basic human activities – is trending, thanks to social media and innovative tech like walking pads.

According to Monger, many of us aren’t walking nearly enough. Trends like TikTok’s Hot Girl Walks (made popular by Mia Lind), and Japan’s interval walking have brought new attention to the health benefits of walking. These include improved blood pressure, enhanced cardiovascular function, better nervous system regulation, increased muscle strength, and greater endurance.

Joining the trend is pad walking, which involves using a compact, foldable treadmill, known as a walking pad, that fits under a desk or in tight spaces at home or the office.

Designed for low-impact movement, walking pads allow users to walk slowly while working on their laptops, watching TV, or doing other daily tasks.

These pads make staying active more accessible – especially in a country like South Africa, where safety concerns often prevent people from walking freely outdoors, says Monger.

Monger suggests placing your walking pad outside for fresh air and a mental break from screens. Gazing outward can also give your eyes a much-needed rest from digital strain.

Indoor walking sessions can be as short or long as your fitness allows. A 30–60 minute moderate-paced walk is a good target, while pad users often walk at slower speeds for hours. The key is to start small and gradually build up time and intensity.

Walking pads cost around R3,000, but it’s important to choose one that can support your weight, and to consult a healthcare professional before adding it to your fitness or daily routine.

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