Are you looking to enhance your walking routine? Walking with wrist weights has upper-body muscle strengthening and cardiovascular benefits only if you follow certain guidelines to ensure safety. Strapping on ankle weights is not recommended as the extra weight puts too much strain on the leg muscles and ankle and knee joints, which could lead to injury.
Benefits
Wearing wrist weights while you walk can strengthen muscles in your upper body because they have to work harder to support the extra weight. The activity is like lifting light weights, which is a resistance exercise that causes your muscles to grow larger. Carrying some weight also has cardiovascular benefits. According to the American Council on Exercise, or ACE for short, research indicates that using 1 to 3 lb. weights can increase your heart rate five to 10 beats a minute, raise your oxygen consumption, and increase the amount of calories you use during your walk by five to 15 percent.
Wrist Weight Safety
When you strap on wrist weights, you should start light and add more weight as you get used to walking with them. ACE certified personal trainer Vicki Pierson writes in an online article for Fitness Partner that you should add one pound at a time with two weeks between each increase. ACE advises using 1 to 3 lb. weights to avoid injury and over-stressing your arm and shoulder muscles and wrist and elbow joints. Talk to your doctor before walking with weights if you have back or joint problems, high blood pressure, heart disease or other cardiovascular problems.
How to Walk with Weights
Pierson indicates that when walking with light wrist weights, you should swing your arms back and forth naturally while keeping your arms slightly bent at the elbows and close to your sides. It is not necessary to wildly swing your arms as this may lead to back strain and muscle and ligament pulling in your arms. Follow this same technique while walking indoors on an exercise machine or walking on an outdoor path.
Ankle Weights
According to Edward Laskowski M.D. of Expert Answers for MayoClinic.com, ankle weights aren't recommended because they might strain your leg muscles or ankle joints. Laskowski recommends simply walking faster to enhance your routine. For strength training you can use machines at a gym or do exercises at home like pushups, situps, pullups and leg squats.
References
- American Council on Exercise; Do the Benefits Outweigh the Risks if Individuals Hold Dumbells in Their Hands While Doing Step Aerobics or any Other Cardio Activities; Cedric Bryant; December 2011
- Primus Web.com: Fitness Partner Article; Walking with Weights; Vicki Pierson
- Mayo Clinic; Could Ankle Weights Help Me Get More Out of My Usual Walking Routine; Edward R. Laskowski M.D.; August 2010
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