Table of ContentsView AllTable of ContentsIs It Right for Me?Ankle WeightsHand WeightsWeighted VestWeighted BackpackCalorie BurnOther BenefitsPrecautionsWhat to Look for in a Weighted VestTips for Walking With Weights Safely
Table of ContentsView All
View All
Table of Contents
Is It Right for Me?
Ankle Weights
Hand Weights
Weighted Vest
Weighted Backpack
Calorie Burn
Other Benefits
Precautions
What to Look for in a Weighted Vest
Tips for Walking With Weights Safely
Walkingis one of the best forms of cardiovascular 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. It will also discuss which weights to avoid and how to maintain proper posture.simonkr / Getty ImagesIs Walking With Weights Right for Me?Adding weights to awalkmay be a great way to get a better workout, but it might not be suitable for everyone.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 WeightsAnkle 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. 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 WeightsJust likeankleweights, 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 shoulderworkout.Walking With a Weighted VestWeighted vestsare 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.Thevest’s weightadds 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 BackpackWalking 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 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. 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 WeightsWalking is a greatcardiovascular exercisethat 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 withhypertension.Improve the quality of life.Helps with meal digestion.Better night’ssleep.PrecautionsWalking 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 onjointsand exacerbate some health conditions.What to Look for in a Weighted VestThere 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 strapsComfortable materialBreathableAbility to add and remove weightsTry out a few weighted vests to determine the correct fit and size.Tips for Walking With Weights SafelyIt’s important to take precautions when walking with weights to avoid injury. Below are tips on how to safely incorporate weights into awalking routine.Lighter Is BetterStart slowly when adding weights to walking. Use lightweightsto allow the body to get used to the change.Weights Aren’t for Every WalkAdding 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 ShortIn the beginning, keep thewalksshort and take breaks as needed. Slowly increase the distance as tolerated.Watch Your FormProper postureis important for your safety when walking with weights. The weights may cause some people to slouch orlean forward. Here is the proper form when walking:Stand tallKeep eyes forwardShoulders back and relaxedSwing arms from the shoulders, not from the elbowsKeep your pelvis in a neutral positionSummaryWalking 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.
Walkingis one of the best forms of cardiovascular 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. It will also discuss which weights to avoid and how to maintain proper posture.
simonkr / Getty Images
Is Walking With Weights Right for Me?
Adding weights to awalkmay be a great way to get a better workout, but it might not be suitable for everyone.
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. 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 likeankleweights, 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 shoulderworkout.
Walking With a Weighted Vest
Weighted vestsare 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.
Thevest’s weightadds 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 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. 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 greatcardiovascular exercisethat 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:
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 onjointsand exacerbate some health conditions.
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:
Try out a few weighted vests to determine the correct fit and size.
It’s important to take precautions when walking with weights to avoid injury. 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 Aren’t 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. Here is the proper form when walking:
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.
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Harvard Health.Wearable weights: how they can help or hurt.
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Spine & Joint Center.Rucking and low back pain.
McCormick, James Jeremy.The metabolic cost of slow graded treadmill walking with a weighted vest in untrained females.Journal of Fitness Research. 2014.
Heesch KC, van Gellecum YR, Burton NW, van Uffelen JGZ, Brown WJ.Physical activity, walking, and quality of life in women with depressive symptoms.American Journal of Preventive Medicine. 2015;48(3):281-291. doi:10.1016/j.amepre.2014.09.030
Franke A, Harder H, Orth AK, Zitzmann S, Singer MV.Postprandial walking but not consumption of alcoholic digestifs or espresso accelerates gastric emptying in healthy volunteers.J Gastrointestin Liver Dis. 2008;17(1):27-31.
Sullivan Bisson AN, Robinson SA, Lachman ME.Walk to a better night of sleep: testing the relationship between physical activity and sleep.Sleep Health. 2019;5(5):487-494. doi:10.1016/j.sleh.2019.06.003
Cleveland Clinic.What is rucking?
Harvard Health.Perfecting your walking technique.
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