How to Add Weights for a Better Walking Workout

After you’ve been walking for a while, you may want to ramp it up a notch. Wearing weights is a way to do this, with a few qualifications. The best way for walkers to add weight is with a vest or belt. This decreases the risk of knee injury that comes into play with ankle weights and keeps the center of gravity in the middle of the body. Here's how to add weights to your walking routine.

Instructions

Difficulty: Moderately Easy

1. Start out easy. Don’t buy the heaviest weights. Find a vest or belt you can add weights to and start with the lightest.
   
2. Walk with a natural stride when wearing weights. Don’t arch your back or alter your stride.
   
3. Carry no more than 10% of your body weight in weights to minimize risk of injury.
   
4. Consider using wrist weights. Swing your arms naturally, close to your side and start small with light wrists weights.

Tips & Warnings

• The best and safest way to step up your walking routine is to walk for longer distances. Weights can increase the risk of injury and the risks could outweigh the benefits.
• Never add weights if you have a bad back or joints. Weights can throw your body out of alignment and the risk of injury is great. Never walk with ankle weights, either. They are hard on the knees and can throw off your regular stride.