Is Walking With Weights a Good Idea?

Medically reviewed by Laura Campedelli, DPTMedically reviewed by Laura Campedelli, DPT

Walking is one of the best forms of cardiovascular exercise. It's easy, free, and good for the body. Some people consider adding weights to their walk for its added benefits.

This article will discuss which types of weights to add while walking and their benefits. It will also discuss which weights to avoid and how to maintain proper posture.

Is Walking With Weights Right for Me?

Adding weights to a walk may be a great way to get a better workout, but it might not be suitable for everyone.

Weights can 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 the quadriceps instead of the hamstrings, which can cause a muscle imbalance. The weights also add stress to the ankle joint and increase the risk of tendon and ligament injuries in the back, hips, and knees.

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.

Walking With Hand Weights

Just like ankle weights, hand weights may seem like a great idea but are not the best solution for adding weight during a walk.

Wrist weights can cause muscle imbalances and injuries in the wrist, shoulders, elbows, and neck.

Wrist weights are the best substitute for dumbbells. They can be helpful when someone is unable to grip a dumbbell but still wants to get an arm or shoulder workout.

Walking With a Weighted Vest

Weighted vests are a good option for people looking to increase the intensity of their walks. The vest typically goes over the shoulders and has a strap to hold it around the middle. There are weights in the vest that can be added or taken out to adjust the total weight of the vest.

The vest's weight adds pressure to the bones, encouraging new bone cell growth and reducing bone loss.

Since a weighted vest is against the torso, it does not cause as many issues as ankle and wrist weights. However, people with neck and back issues should talk to their healthcare provider before using a weighted vest.

Walking With a Weighted Backpack

Walking with a weighted backpack, or rucking, is a popular form of exercise. 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.

Using a weighted backpack can be a great workout, but it requires the user to engage their core and utilize proper technique to avoid injury. Make sure to walk with a neutral spine, avoid leaning forward or backward, and engage the core 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 to walk. This will result in more calories burned.

Research has shown that walking with a weighted vest does burn more calories. One study showed that those walking at a 5% to 10% grade with a weight vest of 10% body mass expended 13% more calories.

Other Benefits of Walking With Weights

Walking is a great cardiovascular exercise that benefits the body in numerous ways. While most research on walking with weights is focused on burning calories and increasing strength, the research on just plain walking is extensive. Below is a list of some of the unexpected benefits of walking:

• Lowers heart rate and blood pressure in people with hypertension.

• Improve the quality of life.

• Helps with meal digestion.

• Better night's sleep.

Precautions

Walking with weights can help burn extra calories and increase strength. 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 on joints and exacerbate some health conditions.

What to Look for in a Weighted Vest

There are several weighted vests on the market, making it hard to choose the right one. Below is a list of things to look for when choosing the right product:

• Adjustable straps

• Comfortable material

• Breathable

• Ability to add and remove weights

Try out a few weighted vests to determine the correct fit and size.

Tips for Walking With Weights Safely

It's important to take precautions when walking with weights to avoid injury. Below are tips on how to safely incorporate weights into a walking routine.

Lighter Is Better

Start slowly when adding weights to walking. Use light weights to allow the body to get used to the change.

Weights Aren’t for Every Walk

Adding weights to a walk can 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 the walks short and take breaks as needed. Slowly increase the distance as tolerated.

Watch Your Form

Proper posture is important for your safety when walking with weights. The weights may cause some people to slouch or lean forward. Here is the proper form when walking:

• Stand tall

• Keep eyes forward

• Shoulders back and relaxed

• Swing arms from the shoulders, not from the elbows

• Keep your pelvis in a neutral position

Summary

Walking with weights is a great way to add intensity to your workout. The weights can help burn more calories, strengthen muscles, and more. A weighted vest might be the best option as arm and ankle weights can add stress to joints. Talk to your healthcare provider before adding weights to your walk to ensure it is safe.

Read the original article on Verywell Health.