The Steelcase Walkstation is the original treadmill desk, designed by Mayo clinic researcher James Levine.

Walkstation
$3,999.00 (as of May 17, 2013)
Buy now

Pros (specific to Walkstation)

• Sleek, modern design
• Sturdy construction
• Height adjustable
• Fairly quiet (though not silent) operation
• Extra-large work surface available as an option
• Treadmill motor designed for slow speed, more weight, and long periods of use
• Front edge of desk is rubberized for ergonomic comfort and safety

Pros (generic for all treadmill desks)

• Burn calories (without working up a sweat)
• Improved alertness and energy levels

Cons (specific to Walkstation)

• Expensive

Cons (generic for all treadmill desks)

• Reduced fine motor skills can make operating mouse more difficult
• Possible safety hazard if distracted
• Novelty can be distracting (people come into your office and want to talk about the Walkstation, not the Q4 sales forecast)

Notes

• Maximum speed: 2 MPH
• Monitor stand not included
• Cable organizer optional ($79)
• Display shows speed, calories burned, time, and distance
• Maximum weight supported: 360 pounds
• Treadmill does not incline

Videos

Hotel Executive Talking about His Walkstation (1:42)

Geek.com Walkstation Demo(1:45)

Affordable, attractive treadmill workstation. NOTE: This is the desk only – you supply your own treadmill.

TrekDesk
$479.00 (as of May 17, 2013)
Buy now

Pros (specific to TrekDesk)

• Large work surface
• Height adjustable
• Good customer service
• Reasonable price
• Folds up for storage
• Excellent shipping packaging

Pros (generic for all treadmill desks)

• Burn calories (without working up a sweat)
• Improved alertness and energy levels

Cons (specific to TrekDesk)

• Customers report stability issues (tips on how to add a cross-brace to mitigate this are included in the Amazon reviews)
• Supports only 55 pounds
• Desktop not sturdy enough to support swing-arm monitor stand and similar accessories
• Complaints of inadequate assembly instructions
• Assembly takes 45-60 minutes
• Depending on monitor choice and treadmill model, may be difficult to simultaneously access treadmill controls and see computer screen
• No cable management system

Cons (generic for all treadmill desks)

• Reduced fine motor skills can make operating mouse more difficult
• Possible safety hazard if distracted
• Novelty can be distracting (people come into your office and want to talk about your treadmill desk, not the Q4 sales forecast)

Notes

• Treadmill not included; this is the desk only
• Designed to work with most treadmills
• Comes unassembled, with assembly video tutorial
• Includes manuscript holder, file tray, and two cup holders

Reviews

• Amazon reviews

Videos

News Story about TrekDesk (1:17)

News Story about TrekDesk Use at U of Utah (2:48)

TrekDesk Assembly Instructions (4:20)

Treadmill Desk from TrekDesk (long promo video 9:58)

Exercise treadmill with a non-height-adjustable desk attached. If you happen to be between 5’8″ and 6′ tall, this treadmill desk may work for you.

Exerpeutic 2000 WorkFit
$728.33 (as of May 17, 2013)
Buy now

Pros (specific to WorkFit)

• Sturdy construction
• Quiet operation
• Folds for storage

Pros (generic for all treadmill desks)

• Burn calories (without working up a sweat)
• Improved alertness and energy levels

Cons (specific to WorkFit)

• Not height adjustable – a major ergonomic flaw, making this workstation unusable for many people (especially anyone under 5’7″ or over 6′)
• Several reviewer complaints about quality concerns (treadmill belt misaligned, parts missing or broken, etc.)
• Difficult to assemble, heavy and awkward
• Treadmill-to-desk placement is awkward, users report banging toes on guard at front of treadmill
• Several reviewer complaints about sub-par customer service
• Cup holders poorly placed, unreachable at back of desktop surface

Cons (generic for all treadmill desks)

• Reduced fine motor skills can make operating mouse more difficult
• Possible safety hazard if distracted
• Novelty can be distracting (people come into your office and want to talk about the WorkFit, not the Q4 sales forecast)

Notes

• Supports up to 400 pounds
• Includes pulse sensor to monitor heart rate
• Speed range from .4mph to 4 MPH in .1 MPH increments
• Treadmill incline adjustments from 0% to 15%
• Desktop size – 48″ x 24″
• Includes AC power strip and a pre-drilled hole for cords
• Extra-long 18″ safety handles

Reviews

• Amazon reviews

Videos

Promo Video (3:24)

Updated version of FitDesk X now includes exercise bands for arm exercises and massage rollers for forearms. Secure your laptop, iPad, or Kindle to the stand and start pedaling while working.

FitDesk X1
$299.00 (as of May 6, 2013)
Buy now

Pros

• Affordable
• Sturdy and stable
• Includes exercise bands for arm exercises
• Includes forearm massage rollers
• Adjusts for user height from 4’10″ to 6′
• Adjustable resistance levels
• Quiet operation
• Monitors distance pedaled and estimates calories used
• Folds up for storage when not in use
• Responsive customer service

Cons

• Uncomfortable for users over 6′ tall
• Poor computing ergonomics: user has to reach for keyboard; work surface not adjustable
• Really just an exercise bike with a small work surface attached; not designed from scratch for office work

Reviews

• Amazon reviews

Secure your laptop, iPad, or Kindle to the stand and start pedaling at work. Semi-recumbent design lets you sit and work while cycling.

FitDesk X
$249.00 (as of May 3, 2013)
Buy now

Pros

• Affordable
• Sturdy and stable
• Adjusts for user height from 4’10″ to 6′
• Adjustable resistance levels
• Quiet operation
• Monitors distance pedaled and estimates calories used
• Folds up for storage when not in use
• Responsive customer service

Cons

• Poor computing ergonomics: user has to reach for keyboard; work surface not adjustable
• Really just an exercise bike with a small work surface attached; not designed from scratch for office work

Reviews

• Amazon reviews

Videos

FitDesk Demo (0:42)

FitDesk Overview (1:32)

Stress management begins with good general fitness habits. Regular exercise, good nutrition, sound sleep patterns, and other good health habits can all help reduce your stress levels. But beyond these fitness basics there are a number of practices you can use to specifically manage stress.

Many of these practices come from the mind-body tradition. Your body responds to the way you think, feel, and act, especially when under stress. The idea behind mind-body stress-management practices is that you can improve your body’s health by changing your thoughts, feelings, and actions.

1. Mindfulness
   Mindfulness is described by Jon Kabat-Zinn (one of the leading experts in the field) as “moment-to-moment, non-judgmental awareness.” By living in the present moment and accepting your thoughts and emotions without judgment, you can calm your mind instead of constantly “rehearsing and rehashing” your life (as one psychologist puts it). The best known mindfulness practice is Mindfulness-Based Stress Reduction (MBSR), which was developed at the University of Massachusetts Center for Mindfulness by Kabat-Zinn. The center’s website has a directory of MBSR practitioners.
2. Deep Breathing
   Simply taking a big, deep breath can begin to undo the mind-body disconnect. Try it right now. Sit or stand comfortably. Take a long, slow, deep breath in through your nose, letting your belly rise. Slowly exhale through your mouth. Repeat two or three times. Visualizing your breath can help focus your breath. Here’s my favorite breathing visualization exercise.
3. Progressive Relaxation
   Progressive relaxation involves scanning your body, tuning in to recognize stress symptoms, and then letting the symptoms go one by one. Typically, progressive relaxation is guided by an audio recording or an actual human guide. You can also simply scan your own body and let the stress go.
4. Meditation
   Meditation is a powerful way to train the mind to reconnect with the body. Stilling and focusing the mind instills a sense of calm and peace which can reduce the effects of stress (among many other benefits). There are numerous secular and religious meditation disciplines to choose from, so you can always find a meditation practice that meshes with your personal, cultural, and religious needs. To master a meditation practice typically requires just that, a fair amount of practice, so finding a good teacher as you set out is important.
5. Meditative Practices
   Many people find stress relief in simple, repetitive practices like knitting, gardening, or labyrinth walking. I’m sure you can think of many other similar practices. Any activity that engages you yet requires little conscious attention (and is safe) can become your meditative practice.
6. Nature
   Research has shown that exposure to greenery reduces the stress response. Getting outside and walking in a park or other natural setting on a regular basis is ideal. But several studies show that even a houseplant or pictures of nature can give you some of the benefits. So be sure to include a plant or two in your office decor. Perhaps you can even talk your boss into joining the growing number of enlightened workplaces that have indoor gardens.
7. Expressing Gratitude
   A common element in many mind-body practices is the expression of gratitude. When you’re under stress, it is all too easy to dwell on the negative, on what’s lacking in your job or life. By instead expressing gratitude for what you do have you can reverse this pattern. One common gratitude practice is to end your day by listing all of the things you are grateful for. So, as you leave the office each day, or as you prepare for bed each night, take a few minutes to recount all of the positives in your life.
8. Orderly & Organized Environment
   I don’t know about you, but to me there is nothing more stressful than a messy office. Eliminating clutter and keeping on top of my in box have done as much to ease my stress as any of the practices I list above. But that may just be me. There’s also this quote from Albert Einstein: “If a cluttered desk is a sign of a cluttered mind, of what, then, is an empty desk a sign?”
9. Relaxation Massage
   I would probably be kicked out of my professional massage associations if I neglected to mention massage therapy. Stress reduction is one of the best-documented benefits of massage. The AMTA provides a handy massage therapist directory. You can also find a good massage therapist on Yelp or your favorite local directory

I don’t mean to stress you out further with this information, but the chronic stress that is so common in the modern office can lead to a distressingly long list of maladies.

1. Heart Disease
   While scientists have yet to determine the exact causal mechanisms, there is a ton of evidence that links chronic stress to in increased risk of cardiac conditions. It might related to the inflammation that is part of the body’s response to chronic stress. It might be the coping mechanisms that some people use when under prolonged stress (smoking and overeating, e.g.). It might be the effects on the rest of the cardiovascular system. Regardless of the exact mechanism, it’s safe to say that reducing the stress in your life can improve your heart health.
2. Atherosclerosis (hardening of the arteries)
   Researchers are confident that they know how stress causes atherosclerosis. The constant release of hormones that comes with chronic stress creates an inflammatory process that culminates in atherosclerosis. Stress is a leading cause of hardened arteries, possibly causing as many as 40% of cases.
3. Hypertension (high blood pressure)
   Obesity is the best-known cause of hypertension, along with excessive salt, fat, and alcohol consumption, but chronic stress, especially work-related stress, rounds out the list. One stress study found that “in normal-weight essential hypertension, chronic mental stress is the primary driver.”
4. Ulcers
   It turns out that stress probably isn’t a significant cause of ulcers – it’s more likely Advil and bacteria. As one researcher reports, “The major etiologic factors in chronic peptic ulcer are ingestion of nonsteroidal anti-inflammatory drugs (NSAIDs) and infection with Helicobacter pylori.” Still, there is a link between stress and slow wound healing (see below), so you may be able to help heal your peptic ulcer by managing your stress. (And I still like this stress-management advice I once received: “Give ulcers, don’t get ‘em.”)
5. Depression
   The links between stress and depression are complex and often loop back on one another. It can be difficult to say which came first, the stress or the depression. For example, the changes observed in the brain when you are depressed look a lot like the effects of severe chronic stress, and vice versa. Another example: If you’re in a bad mood, your productivity may suffer; if your productivity at work lags, you may get bummed out. Regardless of exactly how the cause-and-effect loop works, you may be able to prevent or reverse depression by managing your stress at work.
6. Impaired Memory, Learning, and Judgment
   The impact of stress on memory is a two-way street. Stress can actually improve the early stages of memory formation, when you are first laying down new memories. But your ability to retrieve memories and to “reconsolidate” them into long-term learning are both impaired by stress. To make matters worse, chronic stress tends to take the prefrontal cortex (the “executive function” part of the brain) offline, making you less able to focus on what’s important and to make good decisions. This, of course, is not a good situation, given that most office jobs entail a fair amount of thinking, learning, and decision-making.
7. Upper Respiratory Tract Infections
   Chronic stress has been linked to colds and other respiratory infections in numerous studies. The good news: most of these studies show that stress-management measures reduce the incidence of illness.
8. Asthma
   Stress is a well-known trigger for asthma attacks, and it can actually make an asthma attack worse. Again, the good news: stress-management practices can help reduce the frequency and intensity of asthma episodes.
9. Autoimmune Diseases
   Numerous studies have shown a link between stress and autoimmune diseases like Crohn’s Disease, rheumatoid arthritis, and multiple sclerosis (MS). Much like the relationship between depression and stress, there can be an unfortunate reinforcing loop.  As one stress researcher says,  “Not only does stress cause disease, but the disease itself also causes significant stress in the patients, creating a vicious cycle.”
10. Fibromyalgia
    Stressful events in childhood are a common trigger of this syndrome, and stress – either prolonged chronic stress or a traumatic stressful event like a car accident – can cause or aggravate it in adulthood, or in the office.
11. Gum Disease
    There are both physiological and psychological links between stress and gum disease. The elevated cortisol levels that come with chronic stress may harm the gums and jaw. Also, when you are under stress you are more likely to adopt bad habits like smoking, eating unhealthy foods, and neglecting to brush and floss.
12. Slow Wound Healing
    Stress has both direct and indirect impacts on wound healing. The immune-system suppression that comes with stress prevents tissues from healing as quickly as they might. And unhealthy stress-related behaviors like smoking, poor food choices, and disrupted sleep patterns have been shown to further impair healing.
13. Accelerated Aging
    We’ve all seen the 45-year-old who, after a long stressful career, looks 65. Scientists in Sweden have explained this by observing that telomeres (protective caps at the end of chromosomes, to grossly oversimplify) are shortened when they are exposed to the stress hormone cortisol. Telomere length is thought to be a reliable measure of biological age, so these shortened telomeres can explain accelerated aging under prolonged stress.
14. Sex, Infertility, and STDs
    Prolonged stress can also affect your sex life, causing or exacerbating ovulation disorders in women, erectile dysfunction in men, and herpes and other sexually transmitted diseases for anyone.

Managing your stress at work can, of course, reduce the risk you face.

Up next: a list of the best ways to manage stress in the office.

As I research the office fitness book, I’m encountering all kinds of interesting items in the scholarly research literature. For example, it turns out that women and men respond differently to stress (and this difference might explain why women live longer than men). Who knew? Well, we didn’t actually have the opportunity to know until recently, since women had been largely excluded from stress research.

For years, stress research focused on college-aged (a captive audience on any research university campus) males (who have no pesky monthly fluctuations, which were perceived as distracting in the hormonal world of stress research). For decades, the stress experience of men was simply extrapolated to women.

We now know that men and women differ quite a bit in their response to stress, both psychologically and biologically. While men typically respond to stress with the well-known fight-or-flight reaction, women are more likely to respond with a “tend-and-befriend” response. Under stress, women are more likely to protect and nurture (“tend”) and to reach out to friends for support (“befriend”).

The body of new stress research that includes women puts a number of earlier assumptions about human behavior in an entirely new light (for example, the old idea that opportunistic individualism is a universal human motivation no longer holds up). As UCLA stress researcher Shelley Taylor says in her book, The Tending Instinct), “When we look instead to women’s lives for clues about human nature, the significance of nurturance snaps into place with such clarity that you wonder how its centrality could possibly have eluded scientific concern for so long.”

Think about the implications of these differences in the office. When stress arises, the men are girding for battle, while the women are circling the wagons, looking out for their friends and reaching out to each other for help. OK, it’s probably not as simple as this (and in fact, the research reveals a lot of behavioral overlap between genders), but it’s worth bearing in mind these differences the next time you butt heads with someone of another gender during a stressful stretch at work.

Gender differences in responding to stress may also make men more vulnerable to the effects of chronic stress. “Because the tend-and-befriend regulatory system may, in some ways, protect women against stress,” says Taylor, “This biobehavioral pattern may provide insights into why women live an average of seven and a half years longer than men.” Gentlemen, perhaps we should be nurturing our feminine side?

When you respond to stress in the office, are you more of a delicate orchid? Or a hardy dandelion? Understanding your specific stress-response style (and the style of your co-workers) can help you deal with stress in the office.

Intriguing recent research by developmental psychologists links your genetic make-up to your personality. Looking at how children cope with stress, researchers found that most kids can deal with pretty much anything that life throws at them, but a few (about 10-20%) respond more sensitively to their environments.

As science writer David Dobbs put it in an Atlantic Monthly article, “Most of us have genes that make us as hardy as dandelions: able to take root and survive almost anywhere. A few of us, however, are more like the orchid: fragile and fickle, but capable of blooming spectacularly if given greenhouse care.”

These “orchid children” are a lot like the “highly sensitive person” and, in fact, it looks to many researchers like highly sensitive people are grown-up orchid children. Like highly sensitive people, orchids tend to be more attuned to environmental stimuli, both positive and negative. They are highly empathetic and process input from the world deeply and thoroughly.

Orchids at first baffled evolutionarily minded scientists: Why would Mother Nature favor such frail characteristics in humans who must thrive in such a tough world? Further research found that the restlessness and risk-taking exemplified by many of the carriers of orchid genes could explain humanity’s development and expansion (in fact, an anthropology journal noted that the gene is most common in populations that migrated fastest and furthest from our evolutionary origins in Africa). As Dobbs put it in an article in New Scientist, “the genes that help create some of our most grievous frailties . . . may also underlie our greatest strengths.”

Among these strengths is the resilience you need to cope with stress. The original research in this area looked at the links between early childhood experiences and resilience in later life. At first, it looked like orchids’ childhood experiences did indeed dictate their coping abilities later in life – good childhood experience would result in better adult coping skills and vice versa.

But newer research offers tantalizing hints at the ability of the brain to adapt even later in life. In the conclusion of an article on brain plasticity, neuroscientist Bruce McEwen notes the “many positive aspects of brain plasticity involving such activities as regular exercise and experiences that give meaning and purpose to life, such as in the concepts of eudamonia [happiness] and positive health.”

In other words, if you fill your life with exercise, meaningful activities, and things that make you happy, then you can change the way you respond to stress. In fact, these kinds of practices underlie mindfulness-based stress reduction (MBSR) and other stress-management techniques that I’ll talk about in future blog posts.

I love this analogy from the American Institute of Stress comparing stress to a roller coaster ride: “Some are hunched down in the back seats, eyes shut, jaws clenched and white knuckled with an iron grip on the retaining bar. They can’t wait for the ride in the torture chamber to end so they can get back on solid ground and scamper away. But up front are the wide-eyed thrill seekers, yelling and relishing each steep plunge who race to get on the very next ride. And in between you may find a few with an air of nonchalance that borders on boredom. So, was the roller coaster ride stressful?”

Compare the adrenaline-junky salesperson who gleefully enters the fray every morning, the jaded old-timer who has seen it all, the i-dotting, t-crossing, audit-averse accountant in the payroll department, the unflappable engineer, the relentlessly perky cheerleader, the sensitive artist in the design department, the shoulder-to-the-wheel workhorse. Cliches, yes, but each of these stereotypes exemplifies a possible style of stress response in the office.