How to Use Hand Weights While Walking

Craig Jewell

Walking is one of the best ways you can exercise. You can include walks in your schedule when losing weight, building stamina for sports, or just getting back into the swing of things for summer hiking. In order to add an extra workout while you walk, hand weights, also known as miniature dumbbells, may be used to increase your cardiovascular workout. Using just an extra pound or two can help you burn calories faster and gain more stamina.

Instructions

Difficulty: Easy

Using Hand Weights

Things You’ll Need:

Hand weights
Hand weights

Step 1

Choose a hand weight of your choice. If this is your first time walking with them, start with a lighter weight. One or two pounds should be the highest you start with.

Step 2

Stretch out your shoulders and arms before you start walking. Some good stretches: Let your arms hang with the weights; pull each arm sideways across your chest; and pull each arm in back of you with the other arm.

Step 3

Begin your walk slowly to warm up. Do not walk fast or vigorously when you first start. Warm up for at least five minutes.

Step 4

Start lifting the weights as you bring your speed up to a brisk walk. Lift your left hand to curl the weight as your right foot moves forward and lift your right hand when your left foot moves forward.

Step 5

Cool off for five minutes as you end your workout. Stop lifting the weights and only swing your arms in the same pattern as lifting them.

Tips & Warnings

You can use straps on hand weights if you get tired easily of holding the weights.

You should always check with your physician to ensure you are capable of a more rigorous cardio-workout before using hand weights.

Article Written By Justin Chen

Justin Chen is a freelance writer and photographer with 6 years of professional experience in outdoor activities, extreme sports, travel and marketing topics. His professional work experience includes publication with KOMO 4 News Seattle, Fisher Interactive Network, and Demand Studios. He is a current Pre-Med student at Walla Walla University.

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