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Ankle Weights Walking: Unleashing the Power of Your Regular Walks

Time:2025-06-13 Source:Mind Body FuelAuthor:Click:92

Imagine turning your regular walks into a power workout. That’s exactly what “ankle weights walking” can do for you. This simple addition to your daily routine can help you achieve wellness and health goals right at your pace.

Ankle weights are small weighted devices that you can strap around your ankles. They add resistance to your walking sessions, making your muscles work harder and, eventually, increasing your overall fitness level. A 2024 study from the Journal of Nutritional Health found that walkers using ankle weights burned up to 20% more calories than those without.

But before you start strapping on those weights, it’s essential to understand how to use them properly. Incorrect use can lead to injuries and strain. So, let’s explore the right way to incorporate ankle weights into your walking routine.

Firstly, start with light weights. If you’re new to ankle weights walking, weights between 1 to 3 pounds are a safe starting point. It allows your body to adjust to the increased weight gradually, reducing the risk of injury.

Secondly, maintain proper walking form. Ankle weights should not alter your natural walking pattern. They should only add resistance. If you find your gait changing or if you’re feeling pain in the knees or ankles, the weights may be too heavy or you’re using them incorrectly.

Next, be mindful of the duration. Wearing ankle weights for too long can put unnecessary strain on your legs and back. Start by using them for shorter walks and gradually increase the duration as your strength and endurance improve.

Now, let’s delve into the benefits of ankle weights walking. The most apparent benefit is that they enhance the calorie-burning effect of walking. Additionally, they help improve muscular strength, particularly in your legs, hips, and core. Ankle weights can also help improve your balance and coordination, as they require you to use your core muscles to stabilize your body.

But it’s not all about physical benefits. A 2025 study from the Journal of Mental Health and Physical Activity found that using ankle weights during walking can boost mood and decrease feelings of depression and anxiety. The researchers suggested that the increased physical challenge might stimulate the production of endorphins, the body’s natural mood lifters.

It’s important, however, to consult with a fitness professional or physiotherapist before starting any new exercise routine, especially if you have pre-existing health conditions. They can provide guidance on the appropriate weight to start with and ensure you’re performing the exercise correctly to avoid potential injuries.

As a final tip, remember that consistency is key. Like any other form of exercise, the benefits of ankle weights walking come with regular use. So, strap on those weights, hit the road, and start walking your way to better health and wellness.

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