{"id":969098,"date":"2026-11-13T11:38:13","date_gmt":"2026-11-13T11:38:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/969098\/"},"modified":"2026-11-13T11:38:13","modified_gmt":"2026-11-13T11:38:13","slug":"oprah-winfrey-72-builds-lifelong-strength-with-weighted-walking-her-simple-routine-and-why-its-effective","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/969098\/","title":{"rendered":"Oprah Winfrey, 72, builds lifelong strength with weighted walking \u2013 her simple routine and why it\u2019s effective"},"content":{"rendered":"

In her 70s, Oprah<\/a> continues to prioritise movement, often posting online about the workouts and exercises she\u2019s using to future-proof her body.<\/p>\n

The multi-hyphenate has been candid about her use of GLP-1s<\/a> \u2013 and the important role exercise can play in maintaining muscle, bone and heart health when taking such medication.<\/p>\n

We know that Oprah regularly strength trains<\/a> \u2013 and that she also loves the SkiErg for full-body strength and endurance<\/a>.<\/p>\n

But there\u2019s another form of exercise she uses to build lifelong strength that combines strength and cardio \u2013 and doesn\u2019t require a gym: weighted walking.<\/p>\n

A big fan of walking<\/a> and hiking<\/a> anyway, Oprah told<\/a> People that she also sometimes uses a 10lb (4.5kg) weighted vest during longer hikes.<\/p>\n

\u2018I can’t even believe the woman I am now. I’m actually putting on a damn weighted vest,\u2019 she said.<\/p>\n

‘I can’t even believe the woman I am now. I’m actually putting on a damn weighted vest’<\/p>\n

\u2018For every city that I’ve been in, I’ve gotten a schedule of where we can hike, and then gotten pictures of what the gym is going to look like before I get here,\u2019 Oprah added of her commitment to both hiking and strength training.<\/p>\n

In an earlier interview<\/a> with People, Oprah shared that following knee surgery, she had \u2018started hiking and setting new distance goals each week\u2019 and \u2018could eventually hike three to five miles every day and a 10-mile straight-up hike on weekends\u2019.<\/p>\n

\u2018I felt stronger, more fit and more alive than I\u2019d felt in years,\u2019 she added.<\/p>\n

How to get started with weighted walking<\/p>\n

\u2018Weighted walking is a really accessible way of making a normal walk more challenging without having to run or completely change your routine,\u2019 personal trainer and strength and menopause coach Alice Jordan<\/a> previously told Women\u2019s Health. \u2018By adding load, you increase the demand on your muscles and cardiovascular system, so your heart rate<\/a>and energy expenditure can increase even at the same walking speed.\u2019<\/p>\n

\u2018Research<\/a> shows that weighted vests can increase the metabolic cost [the amount of energy your body uses to perform an activity] of walking,\u2019 she noted. \u2018And it also adds extra mechanical loading through the body, which is potentially useful as part of an overall programme for maintaining strength and bone health<\/a> as we age.\u2019<\/p>\n

‘Research shows that weighted vests can increase the metabolic cost of walking’<\/p>\n

While you might have seen some people using wrist and\/or ankle weights, Jordan advised first opting for a vest.<\/p>\n

\u2018A well-fitting vest keeps the load closer to the body and distributes it more evenly \u2013 ankle and wrist weights can alter normal movement and place extra stress on the joints, particularly when used repeatedly during walking,\u2019 she explained.<\/p>\n

As for how heavy you should go? \u2018For a beginner, lighter is definitely better. Around 5% of body weight is a sensible starting point, rather than putting on the heaviest vest you can tolerate.\u2019<\/p>\n

Jordan recommended starting with around 10-15 minutes of walking \u2018at a comfortable but purposeful pace\u2019 to get used to the vest.<\/p>\n

\u2018You should still be walking with good posture and a natural stride. If the weight is causing you to lean forwards, shorten your stride dramatically, or change the way you walk, it\u2019s too heavy,\u2019 she advised.<\/p>\n

\u2018There is absolutely no need to march as fast as possible. Get used to carrying the load first, then gradually increase either the duration, pace or weight \u2013 not all three at once.\u2019<\/p>\n

\"liz<\/a><\/p>\n

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\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n