16 Under Desk Bike Benefits (And Drawbacks) You Should Be Aware Of
Under-desk bikes are a cheap yet effective tool for health-conscious multitaskers. But, is it right for YOU? A physio weighs in.
We’ve all heard how harmful it is to sit for long periods – it increases your risk of diabetes, heart disease, and more.
Thankfully there are many things you can do about it, like adding an under-desk bike to your office or home set-up!
These nifty contraptions are specifically designed to fit seamlessly into your life, allowing you to cycle away while you tackle those never-ending emails or conquer that spreadsheet monster.
All of these while improving your circulation and maybe easing a bit of that nagging knee pain!
It’s not the best choice for weight loss, though.
If that’s your main reason for getting an under-the-desk bike, you may want to look somewhere else (we’ll tell you what to do for that further down).
In a nutshell: 16 Pros and cons of under-desk bikes
9 Benefits of under-desk bikes
Here are a few reasons why you should add an under-desk bike to your space today:
1) Move while working
Under desk bikes are extremely practical if you’re busy and want to add some movement to your work routine, but not so much it disrupts your entire focus.
Plus, most of them come with a knob for adjustable resistance levels. This lets you customize the intensity of your workout.
Keep the resistance at a minimum for a relaxed experience (you may even forget you’re pedalling). Or crank it up for a more challenging exercise – your choice!
2) No fitness level required
This is one of the great things about under-desk bikes. They are accessible to everyone, regardless of your current fitness level.
Anyone can reap the numerous benefits that come with using an under-desk bike.
3) Improve circulation
Sitting for long hours at a desk can restrict the blood flow to your lower body. This can cause discomfort, pain in your leg muscles, and even predispose you to varicose veins.
You can easily prevent all these issues with an under-desk bike. It improves circulation by simply helping you move your legs and get the blood pumping.
The gentle pedalling motion stimulates the muscles in your legs and helps pump blood back up to your heart.
4) Enhances focus
A 2016 study on office workers found that just 30 minutes of continuous pedalling with a 30% resistance level increased focus and improved problem-solving, memory, and attention span.
It’s like giving your brain a much-needed boost!
Now, it may take a few sessions for this to kick in. It’s a good idea to give yourself at least a week or two of 30-minute pedalling daily. This can help you get used to this new addition in your workplace.
“…implementing bike desks in office settings could not only contribute to reducing health risks associated with excessive sitting, but could also contribute to an improved cognitive performance, therefore work performance.“
5) Improve mobility
It’s mindblowing how incorporating an under-desk bike into your work routine can have such a positive impact on your joint mobility.
The pedalling motion gets your muscles moving, which delivers essential nutrients to your joints and tissues. This, in turn, keeps them healthy and flexible… all while you work!
6) Takes up little space
Under desk bikes are a game-changer when it comes to optimizing space in the office.
For example, mini-bikes fit under almost any desk. Other designs are similar to a stationary bike, but smaller – these easily fit in a corner of the room to keep it clutter-free.
It’s ideal if you want to move more during your workday but don’t have space for other bulky equipment under the desk, like treadmills.
7) It’s cheap!
Under-desk bikes are the most economical way to incorporate exercise into your work routine.
You can get a basic mini-bike for as little as $50 bucks.
There are pricier options with more features (magnetic resistance, height adjustability, etc) but a cheap one can get the job done.
For comparison, a cheap under-desk elliptical costs around $100. Under-desk treadmills cost no less than $200!
8) May help with knee pain
Under-desk cycling is a low-impact exercise where you don’t have to bear any direct weight on the knee joint. This means is not only safe, but ideal for people with knee problems.
Plus, the circular motion of cycling can increase the secretion of synovial fluid, which lubricates the knee joint and keeps it healthy.
That said, under-desk bikes may not help with every type of knee pain.
As a rule of thumb, if your knee pain gets worse after spending lots of time sitting, an under-desk bike will likely help.
If you’re not sure whether an under-desk bike can help your knee, get it checked by a healthcare professional. They’ll give you the best advice according to your symptoms and medical history!
9) Could help neck and upper back pain, too
This can be done by placing the mini-bike on top of the desk to exercise your arms.
Pedalling with your arms engages the muscles in your shoulders and upper back, which helps reduce tension and stiffness in the area.
Doing this can be particularly helpful if you feel neck and upper back pain after sitting for long periods! A few minutes of this motion (even without resistance) can be the reset you need to ease that nagging pain.
7 Drawbacks of an under-desk bike pedal exerciser
This piece of equipment has numerous benefits, but you must consider the drawbacks before hitting the buy button:
10) Requires enough space under the desk
You need enough space under the desk to comfortably pedal away. This can be challenging for people with long legs, as their knees can occasionally knock under the desk.
Little adjustments could help, though – like changing the seat height or positioning the bike slightly to the side.
11) Getting used to the new posture
Sitting on a traditional chair and pedalling at the same time requires a slight change in posture:
Your legs will be a bit more forward
Your trunk may be straighter or leaned back depending on your set-up
You’ll engage muscles differently due to the new equipment
It will probably be a bit uncomfortable at first. You may even feel some discomfort on your back if you’re not used to exercising.
Don’t let this deter you! Use it as an opportunity to listen to your body and take breaks when needed, as you adapt to the new posture.
You can also change the height of the chair and/or desk until you find the set-up that suits you best.
Finally, try pedalling for a few minutes at a time. This can gradually build up your tolerance.
12) Your chair (or mini bike) can roll all over the place
This can happen on slippery floors (like ceramic tiles), especially if your chair has wheels and the mini-bike doesn’t have rubber grips.
It’s incredibly annoying.
You’ll have to focus on pedalling, whatever mental work you’re doing, AND keeping your feet secure as you fight to keep the bike (or yourself) from rolling away unexpectedly.
It defeats the purpose.
But, here are a few things to stop this from happening:
Place a mat (like a yoga mat) under your chair and/or the under-desk bike to keep them in place.
Change the chair to one without wheels
Prop the mini bike against a wall
Get a piece of equipment with rubber grips
13) Some can be a bit noisy
Wobbly under-desk bikes can be noisy.
The constant whirring and squeaking can be distracting and, if you’re in an office environment, it can will annoy those around you.
Thankfully, there are under-desk bikes out there designed to minimize noise! Consider getting one if you haven’t bought the equipment yet.
But if you already have a noisy under-desk equipment, try these:
Place a mat or a yoga mat under the bike to absorb some of the vibrations and reduce the noise.
Check the tightness of the pedals and screws. Give them a quick tightening if they’re loose and see if that makes a difference.
Lubricate the moving parts, some WD40 can do the trick.
If all these fail, it may be time to consider getting a new, less noisy bike. Do this for the sake of your focus (and your coworkers’!).
14) The seat can be uncomfortable
This is a massive drawback of stationary bikes with incorporated desks. Some of them have bike seats, which are traditionally not comfortable.
It feels like sitting on a bed of nails after a while. It’s enough to make anyone want to give up on their fitness and productivity goals.
Thankfully, there are ways to fix this problem:
Make sure your seat is properly adjusted. Play around with the height and angle until you find a position that feels comfortable.
Get a padded seat cover for an extra layer of comfort. These are a cheap game-changer!
Swap the entire seat altogether. There are dozens of seat options specifically designed for comfort.
15) Can make it harder to focus during deep-thought tasks
Under-desk bikes are an excellent boost to productivity, but not for all tasks. It can do the opposite if you’re working on mentally demanding things.
It’s like trying to juggle two things at once – you want to stay focused on your work, but the constant pedalling and movement can disrupt your train of thought.
What to do here? Well, stop pedalling! Don’t worry about it. Focus on the task at hand and, once you’re done, get back to pedalling again.
16) Doesn’t really work for weight loss
Most under-desk bikes don’t work for weight loss in a meaningful way. Not because of the equipment itself, but the way we use it.
The number of calories burned depends on factors such as:
How long you’re pedalling – 30 minutes a day won’t make much difference calorie-wise
The intensity – an intense workout will burn more calories compared to an easy one
Your nutrition – you need a caloric deficit to lose weight
That said, a 2019 study found that people who used bikes and treadmill desks burned between 198 to 450 calories during their work hours. While their sedentary counterparts burned only 59 to 191 calories.
So, yes – you do burn more calories if you use under-desk equipment. But this will inevitably happen because you’re moving more.
Burning calories is a byproduct of any kind of movement – walking, fidgeting, even breathing.
Other activities can be way more beneficial from a weight-loss standpoint. Like walking, doing pilates, strength training, etc.
That’s why we recommend getting any under-desk equipment to improve your overall health, not only for weight loss!
What muscles do under desk bikes work?
Most under-desk bikes work the quadriceps, hamstrings, and calves.
Your quadriceps, located at the front of your thighs, work hard to extend your knees and power each pedal stroke.
Meanwhile, your hamstrings, located at the back of your thighs, help flex your knees and assist with the pedalling motion.
And your calves get a nice workout as they contract to help push the pedals and provide stability.
Depending on your posture, you could also feel your abdominal muscles working. They help maintain trunk stability.
But… don’t expect a full-blown fitness routine with it.
We wouldn’t put an under-desk bike as part of an exercise routine, because:
It may not provide enough stimulus to grow your muscles
It’s hard to increase your heart rate with it, unlike other cardio activities or interval training
It’s more of a way to counteract the effects of sitting all day, promoting movement in an otherwise sedentary environment.
FAQs
Are under-desk cycles effective?
Yes, under-desk cycles are effective for promoting movement in sedentary environments, countering the negative effects of sitting all day.
Does cycling at your desk burn calories?
Yes, cycling at your desk burns calories. A study suggests it can burn anywhere between 198 to 450 calories.
However, this depends on several factors, like the duration of the pedalling session, the intensity, genetics, etc.
We wouldn’t recommend using an under-desk bike as a standalone weight-loss strategy.
At least, combine it with proper nutrition and other exercise activities you enjoy to help you achieve your fitness goals.
How long should you use an under-desk bike for?
You should use an under-desk bike for short bouts throughout the day if you’re getting started.
2-3 times per day for 10-15 minutes at a time is a solid starting point for most people.
This will help your body adjust to the new posture and minimize discomfort! Once you’re used to it, increment the time spent pedaling or the number of sessions per day.
Is an under-desk treadmill or bike better?
Under-desk treadmills and bikes have their unique benefits, the best one for YOU will depend on your preferences, budget, space available, and other factors.
In general, an under-desk treadmill is better if you prefer walking, if you have a standing desk (or plan on getting one), and have the space for it. They are pricier than an under-desk exercise bike.
An under-desk bike is generally best for small spaces, if you want a portable option (for the office, for example) and that’s also budget-friendly.
Both provide excellent health benefits
What’s better, an under-desk elliptical or a bike?
Under-desk ellipticals and bikes are fairly similar, so it comes down to your preferences and budget.
Ellipticals tend to be smoother and quieter, while under-desk bikes tend to offer more range of motion and are usually cheaper.
How much does a quality under-desk bike cost?
A quality under-desk bike can cost anywhere between $50-$350. This depends on the features of the bike, its materials, and its durability.
The bottom line
An under-desk bike is a fantastic and cheap option for those wanting to avoid sedentarism at work.
It improves your circulation, works your leg muscles, and can even boost focus!
Due to its compact size, it’s perfect for small spaces and for those seeking a portable exercise option (such as in an office setting).
Say goodbye to a sedentary lifestyle and hello to a more active and healthier workday with an under-desk bike!
