Wrist Weights for Walking: The Benefits and Risks

What Are Wrist Weights for Walking?

Wrist weights are accessories that can be worn on the wrists during exercise or other physical activities, including walking. They typically consist of weights that are attached to a band or strap that wraps around the wrist. These weights can range from a few ounces to several pounds, depending on the intended use.

Benefits of Using Wrist Weights for Walking

Wrist weights for walking can provide several benefits for those looking to increase the intensity of their walking routine. Here are some of the potential benefits:

1. Increased Calorie Burn: Wearing wrist weights during your walk can help you burn more calories. This is because the added weight increases the resistance of your movements, which requires your muscles to work harder and burn more energy.
2. Improved Cardiovascular Fitness: Walking with wrist weights can also help improve your cardiovascular fitness. By increasing the resistance of your movements, you force your heart and lungs to work harder to supply oxygen to your muscles. Over time, this can lead to improvements in your overall fitness and endurance.
3. Strengthened Arm Muscles: Wrist weights can also help you build strength in your arm muscles. As you swing your arms while walking, the added weight provides resistance that can help tone and strengthen your biceps, triceps, and shoulders.
4. Improved Bone Density: Walking with wrist weights can also help improve your bone density. The added weight puts more stress on your bones, which can help stimulate bone growth and prevent osteoporosis.

Risks of Using Wrist Weights for Walking

While there are potential benefits to using wrist weights for walking, there are also some risks to be aware of. Here are some of the potential risks:

1. Increased Risk of Injury: Wearing wrist weights can increase the risk of injury, particularly to the shoulders, elbows, and wrists. The added weight can put stress on these joints, which can lead to strains, sprains, or even more serious injuries.
2. Changes in Gait: Wrist weights can also alter your natural gait and stride, which can put additional stress on your joints and muscles. This can lead to discomfort, pain, and an increased risk of injury.
3. Overuse Injuries: Using wrist weights for walking can also increase the risk of overuse injuries, such as tendinitis or stress fractures. If you use wrist weights too often or for too long, you may experience pain or discomfort in your joints and muscles.
4. Not Suitable for Everyone: Wrist weights are not suitable for everyone, particularly those with pre-existing joint or muscle conditions. If you have any concerns about using wrist weights for walking, it’s important to speak with your doctor or a qualified fitness professional before starting.

Tips for Using Wrist Weights Safely and Effectively

If you’re considering using wrist weights for walking, there are several tips to keep in mind to ensure you use them safely and effectively. Here are some tips:

1. Start Slowly: If you’re new to using wrist weights, start with a light weight and gradually increase the weight over time. This will help prevent injury and ensure you’re using the weights safely and effectively.
2. Use Proper Form: Make sure you use proper form when walking with wrist weights. Keep your arms close to your body and avoid swinging them too far forward or back. This will help prevent strain on your shoulders and elbows.

3. Don’t Overdo It: Avoid using wrist weights for long periods of time or every day. Instead, use them as a supplement to your regular walking routine and switch up your routine regularly to prevent overuse injuries.