If you've already taken the advice of the American Heart Association and you're walking 30 minutes each day to improve your health, why not add a few exercises while you walk? With an inexpensive resistance tube, you can do several walking exercises to help tone your arms and ramp up your heart rate. Many of the tube exercises performed while stationary can also be done while moving. All you need is a little coordination -- if you can walk and chew gum at the same time, you’ll be good to go.
Walk and punch your way into shapely, well-toned upper arms. Wrap your tubing around your back, just below your armpits. Grab each end with your hands. Wrap the tubing around each hand for a secure hold and then make a fist. Hold your hands close to your body, in front of your shoulders, with your palms facing each other. Start walking and, with each step, punch forward with the opposite hand. Punch 20 to 25 times with each hand and concentrate on a controlled, rhythmic breathing pattern.
Perform walking chest flyes. Although this exercise primarily targets your chest muscles, chest flyes are also effective in working your triceps and shoulders. Keep your tubing wrapped around your back and underneath your armpits. While maintaining a firm hold of the tube's ends, extend your arms out to your sides, shoulder high. Turn your hands so your palms face forward and keep a small bend in your elbows throughout the exercise. As you walk, bring your hands together in front of your body similar to the way you would hug a big tree. Reverse your movement and repeat 25 times.
Slow down your pace and challenge yourself with bicep curls. This exercise requires two resistance tubes and a little coordination. Tie a secure knot at one end of each tube to make a small loop. Slide the loops onto each foot so the tubing is directly under your arch. Grab the other ends of the tubes and wrap the ends around your hands for a secure grip. Start with your elbows close to your sides, hands down by your thighs and palms facing forward. Step, plant your right foot, bend your right elbow and bring your hand up to your right shoulder. Lower your hand, quickly step, plant your left foot and repeat the curl with your left arm. Continue the walking curls until you have done 20 curls with each arm.
- Resistance tubing comes in several colors and resistance levels. Use tubing appropriate to your strength level; lighter colors usually have less resistance.
- Before doing the walking exercises, perform a short warm-up. Start with a three-minute slow to medium walk and then pick up your pace for the next three minutes. Swing your arms with purpose as you walk.