Is it Healthy to Walk Using Ankle Weights?

Adding ankle weights to your daily walk to ramp up your fitness routine may seem like a good idea, but experts advise against it. While ankle weights can be helpful in an overall fitness plan, they aren't your best bet when walking.

  1. Ankle Weights and Walking

    • It might seem like an ideal combination--walking for fitness and giving your lower body an extra workout at the same time with ankle weights. And adding some weight will help you burn some extra fat and calories too, right?

      But there are potential problems with using ankle weights while walking. One is that the weights can change your gait and your center of gravity, which could cause you to lose balance and injure yourself, according to MayoClinic.com.

      In addition, DiscoverWalking.com says that using free weights, either around your ankles or in your hands can increase your blood pressure while walking. Using ankle weights while walking also increases the risk injuring your knees, tendons, muscles and ligaments.

      If you want to increase the fat and calorie-burning effectiveness of your walking fitness routine, try picking up the pace a little, or a lot, for a few minutes and then going back to a slower pace. Interval training will make a difference.

    Great Uses for Ankle Weights

    • While they aren't good for walking, ankle weights can improve your fitness level in other ways.

      Ankle weights make a great addition to your lower body workout. Strap them on for leg raises and leg extensions. Ankle weights can make your exercises for toning your legs, thighs, hips and buttocks more effective.

      If you have osteopenia or osteoporosis, you will find that ankle weights are useful for regaining some of that bone mass. Be sure to check with your doctor before using any weights if you suffer from bone loss.