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Walking is one of the easiest forms of exercise and has many health benefits. From cardiovascular health to enhancing mental health, walking is an answer for all. However, by adding a few hand exercises while walking you can add an extra boost to your routine. These exercises are easy to do and target your arms, shoulders, and upper body while walking, enhancing calorie burn and muscle tone. But which exercises should you do? What is the right way to do it? We have listed five effective hand exercises you can incorporate into your walk, along with tips on how to perform each one correctly.

1. Arm Circles

Arm circles are a classic way to engage your shoulder and upper arm muscles while you walk. This simple exercise helps warm up your upper body and improves shoulder mobility.

- Stand up straight and extend your arms out to the sides at shoulder height.

- Begin making small circles with your arms, gradually increasing the size of the circles.

- Perform 15–20 circles in a forward direction, then switch to the reverse direction.

- Keep your core engaged and avoid leaning forward or backward.

- Make sure your shoulders are relaxed to prevent tension buildup.

2. Bicep Curls Without Weights

Bicep curls are effective for toning the front of the arms. Performing them while walking helps you strengthen your biceps without the need for dumbbells.

- Keep your arms at a 90-degree angle with your elbows close to your sides.

- Curl your arms up toward your shoulders as if you’re holding weights.

- Lower your arms back down, keeping the 90-degree angle, and repeat 15–20 times.

- Engage your core, and make sure not to swing your arms, which can strain your shoulders.

- Focus on controlled, slow movements to engage the bicep muscles effectively.

3. Overhead Press

The overhead press targets your shoulders and triceps, giving you an excellent upper-body workout. It’s a simple but effective way to add intensity to your walking routine.

- Start with your elbows bent and hands at shoulder level, palms facing forward.

- Press your arms overhead until they’re fully extended, then lower them back to shoulder level.

- Repeat this movement 10–15 times.

- Keep your shoulders relaxed and avoid locking your elbows at the top of the press.

- Exhale as you press up and inhale as you bring your arms back down.

4. Punches

Throwing punches while you walk can add a cardio element to your routine, helping to raise your heart rate and engage your core. Punching also works the muscles in your shoulders, biceps, and triceps.

- Stand with your feet hip-width apart, slightly bending your knees.

- Extend one arm forward in a punch motion, rotating your palm down as your arm extends.

- Alternate punches between both arms, keeping them quick and controlled.

- Repeat for 20–30 punches on each side.

The Right Way To Do Punches:

- Avoid overextending your elbow to prevent strain.

- Engage your core to stabilise your upper body as you punch.

5. Tricep Extensions

Tricep extensions are a great way to target the back of your arms. Doing this exercise while walking can help tone your triceps and boost your workout.

How to Do It:

- Start with your arms bent at 90 degrees, with your elbows pointing back.

- Extend your arms straight behind you, squeezing your triceps, then return to the 90-degree position.

- Perform 12–15 repetitions for each arm.

The Right Way To Do Tricep Extensions:

- Keep your movements controlled, focusing on using your triceps to extend your arms.

- Avoid letting your elbows flare out, as this can shift the focus away from the triceps.

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