Ankle weights can be utilized for quite a lot of completely different coaching modalities and exercises, from mat Pilates to rehabbing and strengthening your decrease physique. One of the widespread methods individuals use ankle weights is for strolling. It appears foolproof: throw in your favourite leggings, placed on some cozy sneakers, strap in your weights, and head out the door. However in line with board-certified sports activities bodily therapist Leada Malek, PT, DPT, CSCS, SCS, it is not a good suggestion to stroll with ankle weights.
Is It Unhealthy to Stroll With Ankle Weights?
“Most trainers and clinicians really do not suggest utilizing ankle weights throughout strolling,” Dr. Malek informed POPSUGAR. She defined that it is not suggested to stroll with ankle weights as a result of the repetitive movement could cause a better load on the knees, hips, and again, which impacts your pure gait sample. However in the event you do select to stroll with ankle weights, Dr. Malek mentioned to stroll a brief distance, no additional than half a mile, with one- to two-pound weights. “You may pair a shorter stroll with a strengthening routine to make higher use of the weights, too,” Dr. Malek mentioned.
If you wish to stroll with further resistance with out placing an excessive amount of stress in your joints, Dr. Malek recommends sporting a weighted vest. “The weighted vests present a extra even weight distribution over somebody’s middle of gravity, which makes it simpler to regulate,” she defined. Moreover, strolling with a weighted vest can enhance steadiness, leg power, bone density, and total cardiovascular endurance and assist with weight reduction for some people, in line with Dr. Malek.
She recommends starting by strolling one to 2 instances per week for 10 to fifteen minutes. “This stroll shall be extra intense than others, so you will need to begin slower than your regular tempo and distance,” she mentioned.
