Benefits Of Walking With Ankle Weights

Looking for a simple way to boost the intensity and health benefits of your daily walks? It might be time to consider strapping on some ankle weights before you hit the track or trail!

In this post, we've taken a closer look at what the research has to say about the benefits of walking with ankle weights, provided some practical tips on getting started safely, and explored some complementary exercises that will take your strength and stability to the next level.

Ready to learn more? Our knowledgeable team at Fitness Experience Inc. is always available to answer questions and offer personalized guidance to help you take the next steps in your fitness journey.

Why Add Ankle Weights To Your Walking Routine?

Walking is second nature for humans, and it's also incredibly healthy. Besides getting you from point A to point B, walking briskly for a minimum of 30 minutes per day, 5 times per week, is associated with benefits ranging from a reduction in the risk of chronic age-related diseases to improvements in mental health, sleep quality, and musculoskeletal disorders.

Do ankle weights have the potential to further maximize the benefits of an already healthy walking routine? For many people, the answer is yes.

Targeted, supervised training with ankle weights is often recommended to improve walking gait and balance - particularly for older adults or those who have experienced a stroke event. However, adding extra weight while walking can be a great, low-impact resistance training option for individuals of all ages and fitness levels!

Let's take a closer look at some of the primary benefits of adding ankle weights to your walking routine:

• Higher-Intensity Workout - Ankle weights force the body to work harder with each step, naturally increasing heart rate and enhancing muscle strength for a slightly higher-intensity workout.

• Increases Muscle Engagement - Weighted walking organically engages the hips, quads, hamstrings, and glute muscles.

• Enhances Balance and Stability - Ankle weights challenge the lower-body muscles, activating stabilization responses and improving proprioceptive awareness (the ability to feel where the body is in space).

• Compact and Versatile - Ankle weights are easy to transport and use in a wide variety of settings. They're also a highly affordable investment!

The Research On Ankle Weights And Walking Performance

Ankle weights have not been studied as extensively as some other common fitness training methods, but several recent studies have highlighted their benefits in both clinical rehabilitation and general fitness training contexts:

Clinical Use Of Ankle Weights In Rehab & Recovery

• A 2020 study found that functional resistance training, including attaching weights to the ankle, can have a positive impact on the treatment of gait deficiencies and specific types of muscle weakness.

• A 2016 study found that wearing ankle weights is associated with slight improvements in knee joint repositioning in elderly patients.

• A 2014 study found that using ankle weights on the stroke-affected side of the body is associated with improved balance outcomes for stroke patients.

Ankle Weights For General Fitness & Endurance Gains

• A 2017 study found that walking with ankle weights is associated with enhancements in a variety of walking factors.

• A 2016 study found that exercise with ankle weights produces significant improvements in body composition parameters, including waist circumference, waist-to-hip ratio, and body fat percentage.

The Best Ways To Walk Safely With Ankle Weights

As with any new fitness activity, having an awareness of weighted walking best practices will help you to stay safe and get the most out of your experience. At Fitness Experience Inc., these are our top 5 tips for individuals who are just getting started with ankle weights:

1. Choose an Optimal Weight
   We recommend starting with a combined ankle weight that totals approximately 1% to 2% of your body weight. If you have any doubts, it's best to start light and incrementally increase the weight over time.

2. Progress Gradually
   Weighted walking isn't a race, and progressing at your own pace is encouraged. At Fitness Experience Inc., we recommend starting with a 20-minute walk 3 times per week and slowly adjusting your routine as you gain strength and stability over time. Note: It's always important to consult with your healthcare provider before beginning a new workout routine.

3. Warm Up and Cool Down
   Taking the time to warm up and cool down helps prevent injuries during any physical activity - and weighted walking is no exception. Before strapping on ankle weights, get the blood flowing in your legs with dynamic movements and gentle stretches involving the hips, knees, ankles, and core.

4. Focus on Form
   Maintain proper posture and a natural gait to avoid straining muscles or joints while walking with ankle weights.

5. Use Proper Footwear
   Wear supportive shoes designed for walking and choose a route on flat, even surfaces.

Complementary Exercises To Pair With Weighted Walking

Overall, the performance gains associated with weighted walking tend to be relatively modest, suggesting that ankle weights should not be viewed as a standalone fitness solution. That being said, incorporating ankle weights into a more comprehensive fitness routine that also involves other forms of aerobic exercise and strength training can have numerous benefits!

Here are some complementary exercises to consider pairing with weighted walking to further promote hip, leg, and core strength:

Single-Leg Glute Bridge

The single-leg glute bridge is a lower-body exercise that targets the glutes, hamstrings, and core.

1. Lie on your back with your knees bent and feet flat on the floor.

2. Extend one leg, lifting it straight into the air.

3. Press the foot of the non-extended leg into the floor and lift the hips off the ground as high as possible. Squeeze the glutes and hold for a few seconds, keeping the core engaged.

4. Lower gently and repeat on the other side. Complete the desired number of repetitions.

Prone Hamstring Curl

The prone hamstring curl targets the hamstrings, improving strength, flexibility, and muscle tone in the lower body.

1. Lie face down with legs fully extended.

2. Slowly curl one leg up by bending it at the knee and bringing it as close to the glute as possible.

3. Squeeze your hamstrings and hold for a moment before slowly lowering the leg.

4. Repeat on the other side. Complete the desired number of repetitions.

Side-Lying Hip Abduction

The side-lying hip abduction exercise targets the outer hips and helps improve lower-body strength and stability.

1. Lie on your side with your legs stacked on top of one another and extended straight in line with your body.

2. Lift the top leg upward in line with the body. Avoid rolling the hips forward or backward.

3. Hold the raised leg for a moment, squeezing the glutes, and lower slowly.

4. Complete the desired number of repetitions on each side.

Prone Superman Holds

The prone Superman hold is a core-strengthening exercise that also targets the lower back and glutes to improve overall stability and posture.

1. Lie face down with the arms extended in front of you and the legs extended behind you.

2. Lift the arms and chest off the ground at the same time as your legs.

3. Engage your core and glutes to hold the position for several seconds before gently lowering to the starting position.

4. Complete the desired number of repetitions.

Are There Downsides To Walking With Ankle Weights?

When best practices are followed, wearing ankle weights while walking is generally a safe and effective way to improve stability, build muscle mass and strength, and gently increase the intensity of your workout. At Fitness Experience Inc., we encourage our clients to take the following precautions to ensure the best possible outcomes:

• Don't Overdo It - Walking with ankle weights adds more resistance to the quads and hip flexors. If this type of activity is done in excess, it can lead to muscular imbalances that may negatively affect posture and balance.

• Listen to Your Body - If you experience pain or discomfort while using ankle weights, stop and re-evaluate immediately. Weighted walking may not be the right choice for people living with joint pain in the ankles, knees, or hips.

Seeking further information about weighted walking recommendations based on your specific needs and fitness goals? One of our team members will be happy to answer your questions and assist you!

Ready To Level Up Your Daily Walks?

Take your daily walking routine to the next level with a high-quality FitWay ankle weight from Fitness Experience Inc. Contact us today to learn more!