HEALTHY ADVANTAGE

Jan Caflisch

Walking is one of those activities that I think most of us take for granted. When you were a toddler, your parents probably did not tell you to swing your arms opposite of your legs: right leg/left arm forward, left leg/right arm forward. It came naturally. Every time you walked or ran as a child, you used your arms.

As an adult, you still swing your arms opposite of your legs when you walk, unless you are doing something silly like carrying hand weights. “Should I walk with weights?” is a question I hear often. Here are some reasons to leave your weights at home.

First, when you are carrying hand weights, you tend to alter your posture. You compensate for having some thing in your hands that you are not accustomed to having while walking. Secondly, you often will forget to swing your arms because now they are heavier. That will also affect your posture as you walk, in addition to lowering the intensity of your workout because you are not using your arms. If you continue to swing your arms, you may make your arms, elbows or shoulders sore because of the extra weight and adjusted posture.

The added benefit from carrying weights is very minimal. It certainly is not worth the chance of injury. If you need a more intense workout, walk faster. Take shorter, quicker steps. Bend your elbows and pump your arms more. Check the distance of your route. Next time try to take less time to cover the same distance. Then try to go farther. Increase time and distance gradually so that you don’t get sore. For variety, walk extra fast for a short time, then slow down for a short time, then repeat the sequence. It will help increase the intensity and diversity of your workout.

Remember your correct posture when you walk. Keep your back straight, shoulders back, head up. You can glance down to watch for potential hazards in your path, but walk with your neck straight. Enjoy the time. Notice your surroundings, the trees, flowers, children playing, and everything around you. It will make the walk more interesting and safer for you.

Leave the hand weights at home and use them for weight training, not walking. Get moving with the proper form, technique and enjoy your exercise to achieve that healthy advantage.

Jan Caflisch is the Senior Advantage Manager for Wheaton Franciscan Healthcare – All Saints.

Jan Caflisch

Manager, Senior Advantage

Wheaton Franciscan Healthcare-All Saints

3805B Spring St Suite LL20

Racine WI 53405

262-687-8080

jan.caflisch@wfhc.org