Walking, with no bells and whistles, just putting one foot in front of the other, has been repeatedly linked to improved overall health, including increased shelf life. Even walking just 15 minutes four times a week has been linked to living longer.
If you’re an avid walker and want to up your game, increasing your speed isn’t the only option. Walking with weights can add additional benefits to your walk. When it comes to walking with weights, there are several different types to choose from, and it’s also important to consider the potential risks.
Related: 12 Trainers Share Their Favorite Weight-Loss Workouts—And Yes, Walking Counts!
What are the benefits of walking with weights?
Sarah Pelc Graça is a weight loss coach, certified NASM trainer, and founder of strong with sarah. She says that one of the benefits of walking with weights is that it increases intensity, which in turn leads to increased calorie burn. She says it can also help strengthen muscles, because the added weight makes them work harder than they would without weights.
Like Pelc Graca, weight loss coach, personal trainer and sports nutritionist Esther Avante says incorporating weights into your walk makes your muscles work a little harder, which can make you stronger. “Walking with weights can help with activities of daily living, since we often have to get from one place to another carrying things in some way,” she says. When walking with weights becomes part of your routine, suddenly that shopping bag or laundry basket won’t seem so heavy anymore.
Related: Do you want to lose weight through exercise? Try These 10 Workouts (No Equipment Required!)
Still, both experts say there are risks to be aware of. They both point out that if you have weights in your hands, you won’t be able to hold on if you fall. This is especially important to keep in mind if you have difficulty keeping your balance or are prone to falls due to a medical problem. Avant also says that if you have an injury, walking with weights could exacerbate the problem. For example, if you have weak ankles, it’s not a good idea to wear ankle weights on the way.
“Adding resistance to your walks can add pressure and strain to your hips, knees, and ankles, so be careful if you’re someone prone to lower-body injuries,” says Pelc Graca. He also says it’s important to maintain proper form when walking with weights to avoid injuries or muscle strains. “Stand up straight, keep your core muscles slightly contracted, relax your shoulders, and make sure your toes and knees point in the direction you’re walking,” he instructs.
If you think walking with weights can benefit you, what’s important for you to find out next is the type of weights you want to use during your walks.
Related: You don’t like HIIT? Walking is actually a great way to lose weight, and these tips will help you
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Different Types of Weights to Consider
There are a few different ways to incorporate weights into your walk: light dumbbells, wrist weights, ankle weights, or a weight vest. Pelc Graca says that figuring out which one to choose depends on each person’s individual health goals. “If someone is looking to tone her legs, I recommend using ankle weights,” she says. But if her health goal is to sculpt her arm muscles, she says wrist weights or holding light dumbbells will help. If you want to opt for ankle weights, Avant says to make sure they’re not too bulky. Otherwise, they will affect your way of walking.
Both experts say that of all the options, wearing a weighted vest is the one they recommend the most because it helps distribute extra weight more evenly than hand or ankle weights. “Wearing a weighted vest can help improve core and back strength,” says Pelc Graca. Avant notes that wearing a weighted vest also frees up your hands, which is safer in the event of trips and falls.
Once you have your weights and are ready to walk, you may be tempted to incorporate them into every walk. But Pelc Graca recommends using them only one to three times a week. This will give your muscles time to repair and recover. If you don’t take this time, you will be more prone to strain and injury. “Make sure you keep a moderate pace,” she says. “Faster is not necessarily better when you add weights to your walks.”
Walking training with weights
Here’s a sample workout to try the next time you want to walk with weights, straight from Pelc Graca:
1. If you can, walk for three to five minutes without weights to warm up your body.
2. Grab a light set of weights or weight vest (1-3 pounds) and walk for five minutes.
3. Work your way up to heavy walks of 15 to 20 minutes in length.
4. To increase intensity, slightly increase your pace while maintaining proper form.
Remember, walking without weights is still very beneficial to your health. Incorporating weights is just one way to step it up. The most important thing is that you are moving your body in a pleasant way. After all, with any luck, you will for many, many years to come.
Next, learn about the many benefits of regular walking for mental and physical health.
Sources
- Sarah Pelc Graca, Weight Loss Coach, NASM Certified Trainer, and Founder of strong with sarah
- Esther AvanteWeight Loss Coach, Certified Sports Nutritionist, and ACE Certified Personal Trainer
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