Walking is a simple, safe way to exercise and an easy gateway exercise for those who would like to exercise more, but don't know where to begin. According to the Texas AgriLife Extension, walking lowers blood pressure and bad cholesterol levels and raises "good" cholesterol, while helping you to manage your weight and stay strong, fit and think positively. While adding hand weights to an established routine seems logical, there are unforeseen health consequences, and more sensible alternatives.
Why Use Hand Weights?
Many people incorporate hand weights into their walking workout under the assumption that it will burn more calories and tone their arms at the same time. The idea is that carrying weights while you swing your arms will create enough resistance to tone the muscles in your arms while your legs are toned through walking.
Reality
According to PBS's walking expert Mark Fenton, hand weights will cause your arms to tire out, which in turn will cause your legs to slow down. This could shorten your workout, which will, of course, cause you to burn fewer calories. Hand weights throw off your alignment, which can cause problems all over your body, and could eventually require a chiropractor to realign.
Risks
Unfortunately, the swinging action -- and some walkers may swing their arms quite forcefully while carrying weights -- can damage joints and arm muscles, according to MissouriFamilies.org. If you have never had joint problems in the past, walking with weights may cause such problems to develop. In addition, MissouriFamilies.org reports that it can actually raise your blood pressure.
Alternatives
Stacy Popke, of the Diet Channel, suggests walkers use alternatives to weights. She recommends the power belt, a weighted vest, or walking poles as safe and effective alternatives to hand weights. A power belt contains resistance cords that you pull while swinging your arms; the weighted vest pockets contain weights that you can add or remove as you wish; and the walking poles -- also called walking sticks or trekking poles -- provide balance and stability. These accessories do not offset your center of gravity, nor do they threaten your alignment.
Considerations
If you wish to incorporate strength training into your workout, those exercises should be done separate from walking, according to Fenton. Other ways to increase the amount of calories you burn are incorporating hills and stairs into your workout, and setting goals. A pedometer, which measures the number of steps you take and the distance you walk, is a fun and easy way to set and meet goals. Hiking is another way to get more out of your walking workout --- there is more resistance in hiking.
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