Walking is one of the safest and easiest forms of exercise anyone can do. It does not require any special skill to perform, professional training, special clothing and equipment or even much physical exertion.
It has many health benefits, such as help reduce the risk of heart disease, lower blood pressure, manage back pains, decrease stress and anxiety and improve physical stamina.
To increase the intensity of this exercise, use hand weights while walking. The use of weights can help greatly in burning calories and toning your arms.
It is important to remember though that there are things you should remember when carrying weights, to eliminate the risk of causing yourself some injuries. Here are some ways to safely carry weights while walking and achieve positive results.
Choose the right hand weights
Make sure that the hand weights you will be carrying are suitable. If you are just a beginner, do not attempt to carry heavy weights as you could injure yourself.
Try starting off with something a bit lighter, ideally, about 1-2 pounds. You can also purchase hand weights with straps so you don’t have to hold it the entire time.
Do some warm-ups
Warm-ups are important before doing your walking with hand weights so that your body is conditioned for the exercise. Do shoulder and arm stretches prior to walking.
Start out walking slow for a couple of minutes and allow yourself to get into the flow of the exercise before getting into brisk and vigorous walking.
Walk with your hand weights
Start walking with your weights, bending your elbows and allowing the weights to stay near your waist area. As you are walking, swing back your elbows behind you. When you get the hang of it, try combining other arm movements too.
Tone your upper body
Place your elbows securely on your sides with your palms facing the upward direction and raise your weights going toward your shoulders with bended elbows, for a biceps curl.
You can also stretch your arms outward on both sides of your body, this time with your palms downward. Keep them at the same level as your shoulders and start making little circular movements with your hands, going one way then the other.
Look for other combinations you can do with your hand weights, repeating them alternately within a certain amount of time. That way, you can center on toning your muscles as well as build up your stamina as you burn more calories.
Take breaks as needed
If you should begin to experience any discomfort or pain on your back or neck area, or if your shoulders may seem stiff after exercising, it would be best to carry something much lighter.
Also make sure to consult with your doctor before doing certain exercises and when you start experiencing any pain from doing so.
The great thing about walking is it can be done anytime whether you want to be alone and simply enjoy the solitude, or walk with friends and family, and have fun while getting your much-needed exercise. Use hand weights and enjoy your walk!
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