{"id":18071,"date":"2025-02-28T11:19:48","date_gmt":"2025-02-28T11:19:48","guid":{"rendered":"https:\/\/shopvistamall.com\/?p=18071"},"modified":"2025-02-28T11:19:48","modified_gmt":"2025-02-28T11:19:48","slug":"walking-with-ankle-weights-benefits-and-how-to-use","status":"publish","type":"post","link":"https:\/\/shopvistamall.com\/?p=18071","title":{"rendered":"Walking with ankle weights: Benefits and how to use"},"content":{"rendered":"


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Walking is an easy and a great way to stay healthy and fit. Push yourself a bit more by using wearable weights. Know why walking with ankle weights is good for you.<\/p>\n

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Before stepping out for a walk, don\u2019t just tie your shoelaces. Wear ankle weights to boost the intensity of your exercise. They are weights attached to a broad strap that nicely wraps around the ankle.\u200c The straps come in black and bright colours, but they are not a fashion accessory. They can make the walking movement harder, as they add resistance to the workout. The increased resistance can help you lose weight and improve your leg and hip muscle strength. Clearly, walking with ankle weights can help you achieve your fitness goals.<\/p>\n

What are ankle weights?<\/h2>\n

They are a fitness training tool used to intensify any exercise by building resistance, improving endurance and impacting overall performance. \u201cUsually available as adjustable worn straps, these ankle weight straps are intended to provide extra weight resistance during a training session,\u201d says fitness expert Aman Puri<\/a>.<\/p>\n

\"ankle
Ankle weights can add resistance to your workout. Image courtesy: Adobe stock<\/figcaption><\/figure>\n

So, you can try walking with ankle weights for more resistance. The wearable weights<\/a> are fabricated and filled with metals and sands. They come in multiple colours and variable weights according to the individual\u2019s need. These weights specifically target the hip, thigh and leg muscles.<\/p>\n

What are the benefits of walking with ankle weights?<\/h2>\n

While the usual walking has benefits<\/a>, wearing ankle weights may be better for you. Walking with ankle weights may be more effective than normal walking exercise, as per research published in the Journal Of Exercise Rehabilitation<\/a> in 2017. Here are some benefits of walking with ankle weights:<\/p>\n

1. Enhances muscle strength<\/h3>\n

Walking with ankle weights can help to improve the strength of your lower body, especially your legs and hips. \u201cWith additional weight, muscles start working hard. This leads to their toning and strengthening, particularly the hamstring, calf and quadricep muscles,\u201d says Puri.<\/p>\n

2. Enhances stability and balance<\/h3>\n

These weights do more than adding versatility to your daily walking regime. Walking with ankle weights can help to improve stability and balance. \u201cThis combination can help to overcome the chance of falls by improving coordination and stabilising muscles around the ankle, hip and knee,\u201d says the expert.<\/p>\n

3. Improves joint health<\/h3>\n

Walking with ankle weights can be good for your joints. Regularly using them can help to improve your overall joint strength, according to research published in Gait & Posture<\/a> in 2020. The improved resistance can help to improve joint movements especially ankle, hip, and knee joints.<\/p>\n

4. Helps to manage weight<\/h3>\n

Wearing ankle weights during walking can help to burn calories<\/a> and manage weight. \u201cYour body will require extra energy when you walk with the tied weights,\u201d shares Puri. This can stimulate energy production from the stored body fat, and lead to calorie burning. \u201cWalking at 2 miles per hour for 30 minutes with ankle weights can burn approximately 70 to 80 calories,\u201d says the expert.<\/p>\n

5. Supports heart health<\/h3>\n

Wearing these weights around ankles can be beneficial for your heart. It can help to reduce cardiovascular disease risk, according to research published in the Journal of Taibah University Medical Sciences<\/a> in 2016. Walking with ankle weights puts more weight on your legs, which demands extra effort. \u201cThis increases blood circulation and increases oxygen uptake,\u201d says the expert. It is the process of taking in oxygen and making use of it to supply energy to your organs and tissues. \u201cWhen it increases, it improves heart rhythm, and heart health,\u201d says the expert.<\/p>\n

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Does walking with ankle weights increase bone density?<\/h2>\n

\u201cWearing ankle weights while walking can stimulate bone growth, which can help to prevent the risk of developing bone diseases like osteoporosis,\u201d says the expert. Wearing these weights can help to build the muscles that support the joints, especially the knee, hip and ankles.<\/p>\n

If you are at risk of developing bone loss, adding light ankle weights into your walking routine can be a good way to maintain bone health. \u201cCombine it with a diet rich in calcium, magnesium and vitamin D to support an increase in bone density<\/a>,\u201d suggests Puri.<\/p>\n

Walking with ankle weights: How to use them?<\/h2>\n

It is crucial to use ankle weights correctly during walking to prevent injuries.<\/p>\n

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  • Choose light ankle weights initially and then gradually increase the weight to intensify. Try selecting an ankle weight between 1 to 2 percent of your body weight for minimising injury.<\/li>\n
  • Always choose a wearable weight that is comfortable when worn with supportive shoes. \u201cThis will help to avoid deformity around your ankles or feet,\u201d says Puri.<\/li>\n
  • Strap the weight around your ankles securely as it should not be too loose or tight, otherwise it will create hindrance while walking.<\/li>\n
  • Be mindful of your walking posture while using these weights. Keep your back straight, engage your core, and take small steps to maintain balance. \u201cIf you experience difficulty in walking, choose a lighter ankle weight,\u201d says the expert.<\/li>\n<\/ul>\n
    \"Walking\"
    Be mindful of your posture while walking with ankle weights. Image courtesy: Adobe Stock<\/figcaption><\/figure>\n

    What are the downsides of walking with ankle weights?<\/h2>\n

    Although these weights are beneficial, there may be some downsides:<\/p>\n

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    • They can lead to muscle imbalance as they only involve limited involvement of hamstring muscles.<\/li>\n
    • Overuse of weights can lead to injuries like sprains and dislocation or cause inflamed tendons (tendinitis).<\/li>\n
    • Ankle weight usage can increase the pressure on your knee joints, worsening pain and inflammation for people with arthritis.<\/li>\n<\/ul>\n

      \u201cPeople with injuries, pregnant women and the elderly must check with a doctor for safe usage to avoid any injuries,\u201d says Puri.<\/p>\n

      Walking with ankle weights is a good way to add resistance to your workout. Start with lighter weights to prevent injuries. People with arthritis or other health conditions need to consult an expert before using these weights.<\/p>\n

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      Related FAQs<\/span><\/p>\n

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      How long should you wear ankle weights while walking?<\/h3>\n
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      You can wear ankle weights for 15 to 30 minutes. Using them for a long time can potentially strain your muscles or joints. If you plan to use ankle weights regularly, use lesser weights or wear them for short durations only.<\/p>\n<\/div>\n<\/div>\n

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      Is a 2 kg ankle weight good?<\/h3>\n
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      Beginners are always suggested to start with lower weights so that they don\u2019t strain the muscles and joints unnecessarily. Ideally, 0.5 to 1 kg ankle weights are recommended for daily usage. You may gradually increase weight to 1.5 to 2 kg for strengthening muscles and enhancing endurance when involved in sports or professional training or burning more calories.<\/p>\n<\/div>\n<\/div>\n

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      Will walking with ankle weights tone butt?<\/h3>\n
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      Using ankle weights while walking makes the gluteus medius muscles work harder which helps to tone the butt. However, the involvement of the gluteus maximus muscle is not completely there during walking. Incorporating other exercises with walking such as lunges, squats, kickback and leg raise with ankle weights on can benefit if toning the butt is your target.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"

      Walking is an easy and a great way to stay healthy and fit. Push yourself a bit more by using wearable weights. Know why walking with ankle weights is good for you. Before stepping out for a walk, don\u2019t just tie your shoelaces. Wear ankle weights to boost the intensity of your exercise. They are […]<\/p>\n","protected":false},"author":1,"featured_media":18072,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":"","fifu_image_url":"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/04\/12201209\/ankle-weight-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[1],"tags":[],"offerexpiration":[],"class_list":["post-18071","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs"],"_links":{"self":[{"href":"https:\/\/shopvistamall.com\/index.php?rest_route=\/wp\/v2\/posts\/18071","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/shopvistamall.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/shopvistamall.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/shopvistamall.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/shopvistamall.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=18071"}],"version-history":[{"count":0,"href":"https:\/\/shopvistamall.com\/index.php?rest_route=\/wp\/v2\/posts\/18071\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/shopvistamall.com\/index.php?rest_route=\/wp\/v2\/media\/18072"}],"wp:attachment":[{"href":"https:\/\/shopvistamall.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=18071"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/shopvistamall.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=18071"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/shopvistamall.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=18071"},{"taxonomy":"offerexpiration","embeddable":true,"href":"https:\/\/shopvistamall.com\/index.php?rest_route=%2Fwp%2Fv2%2Fofferexpiration&post=18071"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}