Stop waiting for your fitness to improve; start weighting for it. Research shows that adding resistance to your walks, whether with a kettlebell or a weighted vest, could offer major advantages for endurance athletes. It can be a fun test of your strength, too, according to: “What’s the popular one-mile kettlebell challenge and how can you conquer it?” The article describes a challenge where you carry a kettlebell, typically around 30% of your body weight, for a full mile. Hold it in one hand like a suitcase to simultaneously boost your strength, endurance, and aerobic capacity. Expert Mike Prevost noted in the article that this kind of asymmetric load can be particularly beneficial for runners experiencing hip instability, as it compels the torso muscles to work harder to maintain balance, thereby naturally strengthening hip stabilizers and helping to correct gait. (Full disclosure: We did it with only 20% of our body weight, not 30%, and it was still challenging.) If a one-handed suitcase carry doesn’t quite suit your style, try a vest instead: “Does Walking With a Weighted Vest Offer Health Benefits?” Verywell Health explains that wearing a weighted vest makes the muscles you use for walking – including your calves, glutes, hamstrings, quadriceps, and core muscles – work significantly harder. This approach may help build bone density, which is crucial for individuals over 65 who are losing weight. It can also improve balance and contribute to building overall muscle mass. It’s important to note that this method isn’t suitable for everyone; people with existing neck or back pain, certain injuries, or those who are pregnant should generally avoid weighted vests or consult a healthcare professional first. For many others, incorporating strategically weighted walks could be a robust way to enhance your training. We keep a 25-pound vest in the mudroom and use it several times per week to add some oomph to a stroll during a conference call or on an after-dinner walk.  

#SwingTheBell