Personally, I am not a fan of wearing weights while walking or running. When you start a walk/run, your blood pressure will be elevated due to the increase in body temperature and the activity you are about to start. By adding resistance, you may be increasing you blood pressure even further which may put you at a higher risk, if you do not pay close attention to your body and how it responds to the effects of added weights. However, as long as you monitor your vitals then going for a walk/run with added weights can have some benefit. I do believe your biggest benefit would be to complete your walk/run and if looking for added resistance then complete some strength training following your aerobic activity.
Walking Safety
While walking isn't as intense as other forms of exercise, it's still important to use proper form to prevent injury and take precautions to ensure your health and safety. Consider the time of day you will be walking and the location -- do you need reflective gear to be seen, or sun protection? Do you know how to match your gear to the weather and terrain? How can you avoid dehydration? Be prepared, whether you're walking on a treadmill at the gym or out on a running path. Learn more about staying safe while walking with expert advice from Sharecare.
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Audrey Quick, NASM Elite Trainer , Fitness, answeredSee All 4 AnswersWays to avoid injury while walking for fitness
1. Be aware of your environment. I know, it seems obvious, but many folks tune into their favorite music and forget about the outside world when they are exercising. Stay aware of your suroundings. If you are on roads or trails, keep an eye out for vehicles, uneven surfaces and any obstacles. If you are walking at night, wear reflective clothing so you can easily be seen.
2. Proper footwear. While it's fine to walk/run on the beach barefoot, you probably don't want to do this in city streets. Likewise, you wouldn't want to walk for miles in high heels either. Keep track of the mileage on your exercise shoes and replace them often. In my house we switch an athletic shoe to be an everyday shoe once its worn for a bit, and we don't use our exercise shoes for everyday errands. It gives the shoes more life.
3. Walk with a buddy.
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See All 2 AnswersPrior to any walk you should be consuming water. Try to consume a full glass prior to your walk and one following. If you feel more will be needed due to the length of your walk then drink when thirsty. Keeping your body hydrated is key to prevent muscles cramps and muscle soreness. Water is very tasty so be sure to drink plenty!
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Drinking water prior to walking or any form of exercise will assist in keeping your body hydrated. Dehydration is not beneficial and not may lead to issues such as cramps, feelings of nausea and fatigue, and potential injury. So be sure to drink and drink often.
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If a senior is new to exercise then they should consult with their physician to be cleared to exercise. Walking is a very low impact form of exercise so most should be able to complete. Prior to walking, they should plan an appropriate time to walk. They should not be walking in the middle of the day on the hottest day of the year. Be sure they are hydrated, have them walk with others, and be sure they are walking in a safe area.
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When walking on the treadmill, the biggest danger I see is the treadmill may not stop if you decide to. You are stuck walking in a straight line and this should be comfortable but for some may not be. Walking outside may present the same issue but you are able to vary your walk and are not stuck on a belt that may not stop.
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When walking in the sun having the following will be beneficial:
- Sun screen
- Breathable clothing to prevent overheating
- A hat
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National Academy of Sports Medicine answeredSee All 4 AnswersAir pollution can affect your performance when walking outdoors, especially if you have asthma or any other respiratory disease. You can visit www.scorecard.org to determine if a certain area has air pollution. During pollution warnings it may be best to exercise indoors.
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Choose music that you enjoy. You may choose something that is current or something that is classic. If you are stressed then try finding some calming music, this might be something such as smooth jazz or sounds of nature. Sometimes your best music will be nature. If you have the opportunity to walk early in the morning then go outside and enjoy all that the world has to offer. Always be sure to have music low enough to hear oncoming traffic or to keep yourself alert to your surroundings. Aside from that, find something that suits you and enjoy!
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Much will depend on the length you are walking. Some individuals do not bring water as they have kept themselves hydrated throughout the day. I always recommend bringing a water bottle that is easy to carry. Having 8 ounces for every 30 minutes of walking would be an ideal recommendation.