Instructions for Walking With Weights

Walking with weights allows you to work your arm muscles while getting cardiovascular exercise.

Walking is the easiest form of exercise. It is an excellent form of cardiovascular exercise that can be performed outside or indoors on a treadmill. Whether you take a leisurely stroll or a briskly paced power walk, walking contributes to your health. Experienced walkers add free weights to their workouts as a way to exercise their arms while getting a cardiovascular workout. Hand weights vary in size from one pound to five pounds, and beginners should start with a lower weight and work their way up.

Things You'll Need

• Hand weights

Instructions

1. Purchase a set of hand weights that is appropriate for your level of fitness. One-pound weights should be big enough for beginners, but you can advance to larger weights if you feel comfortable.

2. Hold the weights vertically in your hands so that your fingers face forward and your thumbs are straight up.

3. Bend your arms to form a 90-degree angle.

4. Walk at a pace that is comfortable for your level of fitness. Allow your arms to swing naturally with the weights while maintaining a 90-degree angle with your arms.

5. Alternate your walking pace to get the maximum cardiovascular benefit.

6. Lift the weights as you walk after you have gotten comfortable carrying them. This allows you to work your arm muscles while you get cardiovascular exercise.

Tips & Warnings

• As an alternative to hand weights, walk with water bottles or canned food.

• Use caution when walking with free weights, because they may strain your ligaments, cause joint problems or increase your blood pressure, especially if you overexert yourself.

References

• Walking and Power Walking: How Do They Benefit IC Patients
• The Walking Site: Frequently Asked Questions
• Foundations of Wellness: A Dozen Ways to Improve Your Walking Workouts