Wearing ankle and wrist weights can add intensity to your workout -- whether walking, running or dancing -- but beware: They may also cause injury. By leading an active lifestyle, you stay fit and healthy anyway. Consult your doctor or personal trainer before starting a new regimen.
The Evidence
There is little recent research on walking with weights, but in 1888, a group of doctors studied 12 sedentary males while they exercised with no weights, hand weights, wrist weights and ankle weights. Published in the journal "Medicine and Science in Sports and Exercise," the study found those who walked with hand weights experienced a significant rise in blood pressure, and the health benefits and calorie-burning benefits were minimal.
The Dangers
The biggest danger is that walking with weights can damage your joints. By swinging your arms, you interrupt your natural movement, stretching your ligaments and tendons. If your arms become tired, you might cut your workout short -- which won't result in any health benefits.
Professional Advice
Only add weights to your walk if you're very experienced and your regular routine has become too easy, MayoClinic.com says. Start with light hand or wrist weights of about 1 lb. and keep your elbow slightly bent so as not to put any undue strain on the joint. Avoid wearing ankle weights, which can cause long-term damage to your knees.
Add Intensity Safely
There are other ways to add intensity to your walking workout. Try walking uphill, or incorporating steps into your walk. Walk at a faster pace, or swing your arms with more force. Walk for a longer time, or a greater distance, or try interspersing your walk with bouts of gentle jogging. Wear appropriate footwear that supports your ankles, gives your toes room to move and enables your feet to breathe.
A Good Posture
Women Fitness.net recommends maintaining a good posture while walking. This goes for men, too. Straighten your spine, keep your head aligned with your back and hold your gaze about 20 feet ahead rather than looking at the ground. Hold your shoulders back and down, constrict your buttocks and abdomen, and only swing your arms forward and backward, not across your body.
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