How to Walk With Free Weights

• 1). Purchase a wrist or an upper-arm blood pressure monitor to wear while you are walking. The use of free weights while walking has been shown to increase blood pressure in many individuals. A monitor will help you keep close watch on your blood pressure. If your blood pressure increases to a higher level than your doctor recommends, then stop your exercise routine for the day and consult with your health care provider.
  
  
• 2). Stretch before you head out for your walk. This is something you should already be doing before your walk, but if you're going to be holding free weights, then make sure to stretch the upper-body area.
  
  
• 3). Use no more than 2 pounds of free weights while walking. Purchase a set of dumbbells or wrist weights. A couple of added pounds can help you burn a few more calories and strengthen muscles during your walk. However, weights in excess of 2 pounds can actually cause injury to muscles, especially those in your shoulders and back.
  
  
• 4). Start out by simply holding one weight in each hand as you work your way up to a brisk walking pace. Walk with your elbows bent while you are holding the weights so that the weights are not pulling down on your arms. Although you will want to keep a firm grip on the weights, don't grip them too tightly or you might injure yourself.
  
  
• 5). Begin your exercises by doing some bicep curls as you walk. Curl the weight in just one hand at a time. Curl the dumbbell in one hand as you take a step with the opposite foot. To avoid injury, don't add to your routine many other types of arm and shoulder exercises.
  
  
• 6). Walk with weights about two times a week maximum. If you walk with weights more often, then you increase the risk of elevating your blood pressure by carrying the weights or injuring muscles and tendons in your shoulders, back or wrists. Walk without weights for at least one day after walking with weights.