Walking is an excellent form of exercise. It's simple, can be done anywhere, and the difficulty level can be modified from easy to challenging. If you're looking to add extra challenge to your walking routine, increase calorie burn, and incorporate some upper body movement and toning, hand weights are a great tool. There are several ways to incorporate hand weights into your walking workout.
Step 1
Support your back. For a safe and effective walk with hand weights, good posture and a stable spine are critical. Stand tall, feeling as though you are lengthening your spine and lifting up through the crown of your head. Tense your abdominal muscles slightly, focusing on your lower abs and relaxing your diaphragm so you can still breathe normally. You should maintain a neutral spine, meaning the natural curve of your back--not too flat and not arched--throughout your walk.
Step 2
Drop your shoulders away from your ears. Feel as though you are sliding your shoulder blades down your back until they "set" into the muscles below them. Keep your shoulders away from your ears and your neck long throughout your workout.
Step 3
Walk with the weights. Just holding the extra weight while you walk will add some difficulty to your workout. Keep your elbows bent and keep the weights close to your waist. Let your elbows swing back behind you while you walk.
Step 4
Add arm movements. Try different movements, or combine them.
Do bicep curls by keeping your elbows close to your sides, palms facing up. Bend at the elbow, bringing the weights toward your shoulders.
To do shoulder presses, start with your elbows extended out to the sides, level with your shoulders. Bend your elbows to 90 degrees with your palms facing forward and your wrists vertical above your elbows. Straighten your arms, bringing the weights together over your head.
To do tricep extensions, extend both arms straight over your head, stacking your wrists and elbows above your shoulders with your palms facing each other. Bend at the elbow, dropping the weights back behind your head but keeping your elbows vertical over your shoulders. Straighten the arms back to the starting position.
Do lateral shoulder circles by extending both arms straight out to the sides, hands level with your shoulders and palms facing down. Make small circles with your hands (about 8 inches in diameter) while keeping your arms straight. Do the circles in both directions.
To do forward punches, start with your elbows out to the sides, level with your shoulders. Bend them to 90 degrees with your forearms extending forward from your elbow, level with your shoulders, palms facing down. As you step forward with your left foot, punch your right hand forward quickly across your body, then return it to the start position. As you step forward with your right foot, do the same with your left hand.
Tips and Warnings
- Rather than counting repetitions, do as many repetitions of each exercise as you can in a certain amount of time. For instance, do bicep curls for two minutes, then switch to tricep extensions for two minutes. This will help you focus on toning, increasing calorie burn and building muscular endurance. If your goal is to build strength, incorporate more targeted strength training workouts in addition to walking. If you are new to using hand weights while walking, try it on a treadmill first, preferably in front of a mirror. This will help you master the form of the exercises.
- If you feel pain in your shoulders, neck or back, stop using the hand weights, use lighter weights, or simply walk with them close to your body (as in Step 3). You may not have enough strength in your core or shoulders to support them correctly. Always check with your doctor if you encounter pain while exercising.
Things You'll Need
- 2 small hand dumbbells (1 to 5 lbs. each)
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