As I sat looking out of my living room window yesterday, I noticed a woman enjoying her afternoon walk. She looked so proud as she pumped her arms steadily, while simultaneously carrying a set of (what I can only assume to be) 2-3 lb. hand weights. At that moment I was reminded of a question I am often asked from women interested in creating a walking program: Is it worth it to carry weights while walking?
Unfortunately there isn’t a real short answer for this question. The truth is, you will hear yes and no from a variety of health and fitness professionals. In my opinion: It all depends.
It all depends on a number of factors. These include how much weight is carried, whether the walker is capable of making proper shoulder and back corrections and what exactly is the walker trying to accomplish by carrying weights? If these issues are addressed prior to entering a weight-carrying walking program, then you should be able to make an informed decision.
So lets look at each factor above:
1. How much weight is to be carried? - Carrying anymore than 3 lbs can be detrimental to a walking program. It can alter your walking rhythm and stride and cause and imbalance.
2. Can you make the proper back and shoulder corrections? - Now let’s be honest. Most people have poor posture, and this a result of not using the proper muscles and not having a “slouching awareness”. The added weight on the upper extremities will require you to be cognizant of your upper body’s posture.
3. What are you trying to accomplish? - Many people believe that carrying extra weight will help them burn more calories. True, but it is very minimal. You would actually need have an added 10 lbs of weight to burn an extra 8 calories. As far as toning up your upper body muscles, it’s possible, but at what expense? (see reason #1)
So as you can probably see, I am one of the fitness professionals who encourage you to forgo the added walking weight. Learn to use what you have effectively and you can still have a great calorie burning walk. If you want to add in some upper body toning exercises, try doing 2 sets of 10 push-ups at every mile you finish!
Keep up to the work!
be confident, be inspired, be fit
Kenya
