Can you carry a full grocery bag from the car to the kitchen without switching hands, setting it down, or leaning to one side?
Carrying something in one hand works several things at once: your grip, your shoulders, the muscles along your sides, and your balance. Your body has to work to stay upright while the weight tries to pull you over. Practicing a carry on purpose, with a light bag, is a simple way to build strength you'll use every week.
Set up
Use a reusable grocery bag with sturdy handles. Start light, with just a few cans inside. Clear a path through your hallway or kitchen, and wear supportive shoes.
Try this: the one-sided carry
- Stand tall with the bag in your right hand, arm straight at your side.
- Grip the handles firmly but without straining. Keep your shoulders level, so the bag isn't pulling your shoulder down and you aren't leaning away from it.
- Walk slowly and steadily for about 20 steps, looking ahead rather than at the floor.
- Stop and set the bag down by bending your knees, keeping your back straight.
- Switch to your left hand and walk back.
That's one round.
Sets and reps: 2 or 3 rounds, resting as needed between them, 3 days a week.
How to progress:
- Add one can at a time.
- Walk farther, building up to 30 or 40 steps each way.
- Later, carry a bag in each hand, just like bringing in groceries.
Helpful tip: Walk along a hallway wall or kitchen counter at first, so you have something to reach for if you need it.
If your hands are sore: If you have arthritis in your hands, use a bag with thicker, padded handles, or wrap the handles in a small towel. Keep the load light.
Safety note: Stop if you feel pain in your back, shoulders, or hands, or if you feel unsteady. If you've had an injury or surgery, or have a heart condition, check with your doctor or physical therapist before carrying extra weight. I'm a NASM-certified personal trainer, not a physician or physical therapist, so this is general fitness information, not medical advice.
If you'd like help staying strong for the everyday things that matter to you, I'd be glad to talk. I offer a free 15-minute phone consult at evergreentrainingva.com, or you can text me at (215) 760-0870. I train older adults in their homes in Reston, Chantilly, Fairfax, and nearby towns.