Ankle weights generally aren't recommended for brisk walking.
Although ankle weights can increase the energy you burn while walking, they may strain the ankle joint and leg muscles, which could increase your risk of injury.
But brisk walking is a great way to fit in regular physical activity. To get more out of your walking routine, simply try picking up the pace. If you're in good shape, add short bursts of jogging into your regular brisk walks. If you're less fit, alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.
You can also make your walk more challenging by hiking or walking up hills and carrying heavy loads such as backpacks.
It's a good idea to include strength training in your fitness routine, too. You can use hand-held weights, but there are plenty of options you can use besides weights. For example, consider resistance tubing — these elastic-like tubes offer weight-like resistance when you pull on them. Your own body weight counts, too. Try pushups, pullups, situps, squats and lunges.
Sept. 17, 2020
- Laskowski ER (expert opinion). Mayo Clinic. Sept. 3, 2020.
- Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed Sept. 3, 2020.
- Ainsworth BE, et al. The 2011 compendium of physical activities: Tracking guide. Compendium Physical Activities. https://sites.google.com/site/compendiumofphysicalactivities/home. Accessed Sept. 3, 2020.
- AskMayoExpert. Physical activity (adult). Mayo Clinic; 2020.