Walking is a straightforward and accessible form of exercise that just about anyone can do. It’s useful for getting your heart rate up or just unwinding while staying active. The benefits walking offers for both the body and mind are impressive.
By simply adding a little weight, you can enhance your walking routine, which is particularly beneficial as we get older.
Trainer Tip of the Day: Add Weight to Your Walking Workouts
“Walking is something that pretty much everyone can do,” Robert Linkul, a certified strength and conditioning specialist, mentioned in a recent conversation.
Introducing some light weights to your walk can amplify the health advantages tied to this easy activity. Known as rucking, or weighted walking, this approach not only increases resistance but also boosts calorie burn and aids bone health.
“By wearing a vest or carrying a backpack, individuals can work on various health issues with a skill they’ve honed throughout their lives,” Linkul adds.
Why It Matters
As we grow older, maintaining strong and dense bones becomes more challenging. This concern is especially significant for women, who face a greater risk of osteoporosis in their later years.
Resistance training is effective for building and preserving both bone and muscle health. Although rucking isn’t a substitute for regular strength training, it enhances the benefits of low-impact cardio exercises like walking, according to Linkul.
How to Get Started
If you’re interested in trying out weighted walking, there’s no need for fancy gear.
Just grab a backpack and load it with some books or weighted plates, as Linkul recommends. Wrapping these items in towels or soft materials can help protect your back.
You might be able to use canned goods or dumbbells in a pinch, but Linkul usually advises against that due to comfort issues.
Begin with lighter weights than you might think you need: around 5 to 10 pounds for those under 150 pounds, and 10 to 15 pounds for those above that weight, Linkul suggests.
Once your pack is ready, ensure it sits properly on your back—aim for even weight distribution and a position higher up than you might expect, ideally closer to your shoulder blades rather than your lower back.
For your initial walk, Linkul recommends setting a time-based goal, like walking for 10 minutes out and then back. He suggests doing this three times weekly, gradually increasing the duration as you grow more accustomed to rucking.
If outdoor walking isn’t feasible, using a treadmill is a great substitute. Linkul himself rucks on a treadmill twice a week and makes it outside for the third workout.
As you get more into rucking, you might consider investing in specialized gear, such as a hip-strap backpack or rucking plates for added comfort, or even a weighted vest.
A sturdy pair of sneakers or hiking boots along with walking poles can help ensure stability and strength as you build your endurance.
