One can do his total-body-workout by walking. It’s not always clear how to get better arm strength during the walking sessions, but you can find your inspiration from these trainers:
Try exercises with resistance bands
If you don’t want to carry heavy equipment, especially on a walk, take a resistance band with you. It is recommended to take a long resistance band rather than a continuous loop because it is more versatile. You can also stop, wrap the band around a tree or post and perform band rows and presses.
Jamie Hickey, personal trainer and nutritionist gives you a suggestion on how to do a triceps exercise: Wrap one end of a resistance band around your left hand and the other end around your right hand,” “Move the band over your head and behind your back. Relax your left arm. Lift your right arm all the way up and bend your elbow, putting your hand behind your right shoulder. This is your starting position. Lift your right arm straight into the air. Return to the starting position and complete 2–3 sets with 12–15 reps in each set. “
Bring light weights on your walks
If you like bicep curls, overhead tricep presses, shoulder presses and shoulder lateral raises, carry light weights on a walk and you can enjoy these kinds of exercises says Meghan Kennihan, a personal trainer and running coach. Just carrying some extra weight in your hands increases your upper body workload.
Hickey advices you to: “Start with a 1-pound dumbbell in each hand. Swing your arms naturally and bend your elbows slightly, keeping your arms close to your body,” he advises. Avoid going very heavy or swinging your arms too high, as this repetitive stress can strain your joints and increase the risk of injury. “
Make use of the benches you encounter on your route
Benches you see on your route are actually great tools for getting in a couple of arm exercises. “Every time you pass a bench, you can stop and do pushups, either on the backrest or seat rest,” notes Pam Sherman, a personal trainer.
Do you remember wrist weights?
You might see them as old school, but wrist weights are very convenient since you can essentially put them on and then forget about them. Thanks to the adjustable velcro, most of them stay in place. Kennihan explains: “There are comfortable wrist weights with thumb holes that make it easy to pump your arms while walking,” “The added weight helps strengthen your biceps if you keep your arms bent at 90-degree angles.”
Some prefer isometric exercises
Did you know that you can also perform isometric exercises while you walk? These involve holding a static position for a set period of time. In our next blog article, we will dedicate a subject to this particular type of exercise.
Did you enjoy our ideas? Will you use any of them in your next walking routine? How do you strengthen your arms? Share your favorite arm exercises with us!