Walking is a great cardio exercise, and if you do it regularly, you are bound to reap many benefits, which include weight loss, apart from regulated heart and mental health. However, Experts say that adding weights while walking can stress the joints and increase the risk of injuries as well. So, it is important to understand how to do that without any problems.
Benefits of walking with weights
1. Weighted vests ensure quick weight loss
Many people wear weighted vests—a great option for those who want to increase the intensity of their walks and burn more calories. Studies say walking with a weighted vest burns more calories than without, at least 5-10 per cent more. Also, they add more pressure to the bones, reducing bone loss. The vest can be worn over the shoulder with a strap that holds it around the middle. The weights in the vest can be added or removed according to your requirements. Doctors warn that those who have existing back and neck issues should always consult before using them.
2. Weighted backpacks help in posture
Walking with a weighted backpack, also known as rucking, is extremely popular across the world. It makes you carry a speciality-weighted backpack with padded shoulder and chest straps. It helps in improving physical conditioning, building muscle, and burning more calories. Using a weighted backpack is a great workout but requires the user to engage their core and utilise proper techniques to avoid injury. Make sure to walk with a straight posture and avoid leaning forward or backwards. Always engage your core muscles and breathe properly to help support your lower back.
3. Ankle weights for the quadriceps
Ankle weights are easy to use for walking. You can easily strap them on the ankles and walk a long distance. While they may not help you increase the intensity of walks, ankle weights help increase the use of the quadriceps instead of the hamstrings, which can otherwise lead to a muscle imbalance. Weights are good for leg lifts that focus on the hip and leg muscles. However, you need to be careful while using them, as weights can add stress to the ankle joint and increase the risk to tendons and ligaments. They are good for leg lifts that focus on the hip and leg muscles.
4. Hand weights for strong arms
Many people carry weights in their arms to strengthen their arms and wrists. However, you need to be careful while doing so, as experts believe that if not held properly, these weights can lead to muscle imbalances and injuries in your wrist, shoulders, or even neck. Wrist weights can also be used as dumbbells.
5. Help improve heart health
Walking is among the best workouts for great heart health. Apart from burning calories and increasing stamina, plain walking can sometimes be boring and repetitive. And so, weighted walking should be tried sometimes.
Precautions you must take
While you may burn extra calories with weights, it does not come without some risk. Always make sure to talk to doctors before adding weights to ensure they are safe, given your health status. Weights can pull on the joints, which leads to additional stress that, in the long run, can increase the risk of tendon or ligament injuries.
Make sure to start slowly when adding weight to walking. Use light weights to allow the body to get used to the change. Also, in the beginning, make sure to keep your walks short and take breaks when needed. Slowly increase the distance as tolerated.
