Things You'll Need:
- Handweights 1/2 to 2 pounds
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Step 1
Find weights that are designed for walking and that have a built in strap because it makes it easier to hold the weights while walking and prevents your hands from cramping. Start with a low weight, such as a half pound to a pound. Heavier weights can cause shoulder and neck strain if you don't build up to them.
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Step 2
Hold the weights in your hand, with elbows bent. Your elbows should be at a 90 degree angle, with shoulders relaxed and down. Your posture is also important. Keep the head, neck, and spine in a neutral position. Your back should not sway, and your head should not be looking down while you walk.
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Step 3
Start your warm-up. You should walk at a slow pace with your weights, keeping your elbows bent at a 90 degree angle. Warm-up for at least 5 minutes. Make sure to stretch after your warm-up if you haven't already done so.
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Step 4
Begin your workout. Speed up to a fast walking pace. As you walk, your shoulders should stay down, with your arms pumping low. Your hands should never swing higher than your shoulders to avoid straining. When you speed walk, one foot should keep in contact with the ground at all times. Keep your spine neutral and your head facing forward. Try not to look at the ground while you walk.
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Step 5
Cool down for at least 5 minutes after your walk is over. It might help to set your weights down and cool down without them. Let your heart rate return to a lower speed before you begin stretching.
