Walking is one of the best forms ofcardiovascular exercise.It’s easy, free, and good for the body.
Some people consider addingweightsto their walk for its added benefits.
This article will discuss which types of weights to add while walking and their benefits.
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It will also discuss which weights to avoid and how to maintain proper posture.
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Is Walking With Weights Right for Me?
Weightscan pull on the joints, causing additional stress.
This added stress can also increase the risk of tendon or ligament injuries.
Anyone with joint concerns should talk to their healthcare provider before walking with weights.
Walking With Ankle Weights
Ankle weights are easy to use for walking.
Just strap them on the ankles and go.
However, they may not be the best way to increase walking intensity.
Ankle weights increase the use of thequadricepsinstead of thehamstrings,which can cause a muscle imbalance.
This doesn’t mean that ankle weights should never be used.
They are good for leg lifts that focus on the hip and leg muscles.
Wrist weights can cause muscle imbalances and injuries in the wrist, shoulders, elbows, and neck.
Wrist weights are the best substitute for dumbbells.
The vest typically goes over the shoulders and has a strap to hold it around the middle.
Thevest’s weightadds pressure to the bones, encouraging new bone cell growth and reducing bone loss.
However, people with neck and back issues should talk to their healthcare provider before using a weighted vest.
It involves carrying a specialty weighted backpack with padded shoulder and chest straps to add extra weight to walks.
The extra weight from the backpack can improve physical conditioning, build muscle, and burn more calories.
see to it to walk with aneutral spine, avoid leaning forward or backward, and engage thecore muscles.
This will all support the lower back and avoid compressing the spine.
Does Walking With a Weighted Vest Burn More Calories?
The weight of the vest requires more energy from the wearer towalk.
This will result in morecaloriesburned.
Research has shown that walking with a weighted vest does burn more calories.
Other Benefits of Walking With Weights
Walking is a greatcardiovascular exercisethat benefits the body in numerous ways.
However, it isn’t without some risk.
Talk to a healthcare provider before adding weights to ensure they are safe.
The added weights can cause strain and stress onjointsand exacerbate some health conditions.
Below are tips on how to safely incorporate weights into awalking routine.
Lighter Is Better
Start slowly when adding weights to walking.
Use lightweightsto allow the body to get used to the change.
Weights Arent for Every Walk
Adding weights to awalkcan be strenuous.
However, once you’ve added weights, you don’t need to use them every single time.
Take breaks as necessary.
Keep the Walk Short
In the beginning, keep thewalksshort and take breaks as needed.
Slowly increase the distance as tolerated.
Watch Your Form
Proper postureis important for your safety when walking with weights.
The weights may cause some people to slouch orlean forward.
The weights can help burn more calories, strengthen muscles, and more.
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