Table of ContentsView AllTable of ContentsImproves Cardiovascular HealthIncreases StrengthImproves Balance & StabilityBoosts MetabolismPrevents Bone LossHelps JointsAdds VersatilityHow to Use WeightsSafety ConsiderationsWeighted Clothing
Table of ContentsView All
View All
Table of Contents
Improves Cardiovascular Health
Increases Strength
Improves Balance & Stability
Boosts Metabolism
Prevents Bone Loss
Helps Joints
Adds Versatility
How to Use Weights
Safety Considerations
Weighted Clothing
Walking is a simple yet effective exercise with numerous health benefits, such as decreasing the risk of heart attack, strokes, and osteoporosis.Adding ankle weights to your walking routine can further enhance these benefits, though using them correctly is important to avoid injury.
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1. Improves Cardiovascular Health
When you add ankle weights while walking, your body has to work harder because of the extra weight. This extra effort causes your heart to pump more forcefully, raising both your systolic blood pressure (SBP) and diastolic blood pressure (DBP). Over time, this increased workload can help strengthen your heart and blood vessels. If you already have high blood pressure or heart problems, monitoring your blood pressure changes is important.
2. Increases Muscle Activation and Strength
When you use ankle weights while walking, your muscles work harder. The extra weight adds resistance, making your muscles work harder to move your legs. In one 2021 study, researchers looked at the effects of walking with ankle weights on several important muscles in the legs and hips.These muscles include:
When you walk with ankle weights, these muscles work more intensely. This extra effort can make them stronger over time. Stronger muscles in your legs and hips can help you walk more steadily and move more efficiently. This means you might have better balance and overall better walking ability.
3. Improves Balance and Stability
Using ankle weights while walking has the potential to improve your gait function. Adding resistance helps strengthen the muscles in your legs, leading to better muscle activation and joint movement. This can make your walking pattern more efficient and controlled. Over time, these changes can increase your overall walking ability and stability.
4. Boosts Metabolism
As people age and become less active, they can lose muscle, which can lead to a slower metabolism and more fat. Inactive adults tend to lose 3% to 8% of their muscle mass every ten years, leading to a slower metabolism and increased body fat.
One study found that 10 weeks of resistance training, like using ankle weights, can help prevent losing muscle mass while adding lean muscle. Resistance training also increased people’s resting metabolic rate, meaning they burned more calories at rest.
5. Helps Prevent Bone Loss
For individuals at risk of bone loss, incorporating ankle weights into your walking routine can be a proactive measure to maintain bone health. Combine this with other bone-strengthening activities and a diet rich in calcium and vitamin D.
6. Increases Joint Effort and Energy
For example, the hip muscles work harder to lift the legs, the knee muscles engage more during each step, and the ankle muscles work to stabilize and propel the foot. Regular use of ankle weights can help improve overall joint strength and functional capacity, making everyday activities easier and potentially reducing the risk of injuries.
7. Adds Versatility to Your Walk
The ability to modify the weight and duration of use makes it easy to tailor your workout to your fitness level. This flexibility can keep your routine challenging and effective.
How to Use Ankle Weights While Walking
Begin with a 1- or 2-pound ankle weight to assess your comfort and capability. Gradually increase the weight as you build strength and endurance to prevent injury.
Incorporate ankle weights into your walking routine for 20–30 minutes at a time. Avoid wearing them for extended periods to prevent potential strain or injury.
Maintain proper walking form while using ankle weights. Keep your movements controlled and avoid excessive swinging or jerking, which can lead to injury.
Before starting a new exercise routine with ankle weights, consult with your healthcare provider, especially if you have preexisting health conditions or joint issues. Using excessively heavy ankle weights can strain your joints and muscles. Start with lighter weights and gradually increase as needed.
Pay attention to any discomfort or pain. If you experience any adverse effects, discontinue use and consult with a healthcare professional.
Opt for Weighted Clothing vs. Individual Weights
Weighted clothing refers to garments that have built-in weights to add resistance to your body during physical activities. This type of clothing is commonly used in exercise and rehabilitation to increase the intensity of workouts such as walking, running, or bodyweight training.
Types of weighted clothing include:
Benefits of using a weighted vest or belt may include:
If you have a back or neck injury, avoid wearing extra weight to prevent worsening your condition.
Consider your fitness goals and comfort level when choosing between ankle weights and weighted clothing. Weighted clothing may offer greater versatility and comfort for extended use as you get stronger.
Summary
Start with light weights, gradually increase intensity, and consult with a healthcare provider to ensure safe and effective use. Consider weighted clothing as an alternative. Incorporate these practices into your routine for a more effective and versatile walking experience.
11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus.Walking for health.MedlinePlus.Exercises to help prevent falls.Pande KV, Joshi MR, Joshi RK.To compare the effects of adding handheld and ankle weights during treadmill walking on blood pressure and rate of perceived exertion in normal healthy adults: an experimental study.Journal of Indian College of Cardiology.2023;13(3):113-117. doi:10.4103/jicc.jicc_19_23Washabaugh EP, Augenstein TE, Krishnan C.Functional resistance training during walking: Mode of application differentially affects gait biomechanics and muscle activation patterns.Gait & Posture. 2020;75:129-136. doi:10.1016/j.gaitpost.2019.10.024Hospital for Special Surgery.A guide to your leg muscles, from the ground up.Westcott WL.Resistance training is medicine: effects of strength training on health.Current Sports Medicine Reports. 2012;11(4):209-216. doi:10.1249/JSR.0b013e31825dabb8MedlinePlus.Exercise, lifestyle, and your bones.Hwang JW, Lee SK, Park JS, et al.The effects of ankle weight loading on the walking factors of adults without symptoms.J Exerc Rehabil. 2017;13(4):425-429. doi:10.12965/jer.1734954.477Baylor College of Medicine.Wrist and ankle weights: Do they actually work?MedlinePlus.Exercises to help prevent falls.DeSimone G.The weighted vest: An inVESTment in your workout.ACSM’s Health & Fitness Journal. 2020;24(2):3-4. doi:10.1249/FIT.0000000000000546
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus.Walking for health.MedlinePlus.Exercises to help prevent falls.Pande KV, Joshi MR, Joshi RK.To compare the effects of adding handheld and ankle weights during treadmill walking on blood pressure and rate of perceived exertion in normal healthy adults: an experimental study.Journal of Indian College of Cardiology.2023;13(3):113-117. doi:10.4103/jicc.jicc_19_23Washabaugh EP, Augenstein TE, Krishnan C.Functional resistance training during walking: Mode of application differentially affects gait biomechanics and muscle activation patterns.Gait & Posture. 2020;75:129-136. doi:10.1016/j.gaitpost.2019.10.024Hospital for Special Surgery.A guide to your leg muscles, from the ground up.Westcott WL.Resistance training is medicine: effects of strength training on health.Current Sports Medicine Reports. 2012;11(4):209-216. doi:10.1249/JSR.0b013e31825dabb8MedlinePlus.Exercise, lifestyle, and your bones.Hwang JW, Lee SK, Park JS, et al.The effects of ankle weight loading on the walking factors of adults without symptoms.J Exerc Rehabil. 2017;13(4):425-429. doi:10.12965/jer.1734954.477Baylor College of Medicine.Wrist and ankle weights: Do they actually work?MedlinePlus.Exercises to help prevent falls.DeSimone G.The weighted vest: An inVESTment in your workout.ACSM’s Health & Fitness Journal. 2020;24(2):3-4. doi:10.1249/FIT.0000000000000546
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
MedlinePlus.Walking for health.MedlinePlus.Exercises to help prevent falls.Pande KV, Joshi MR, Joshi RK.To compare the effects of adding handheld and ankle weights during treadmill walking on blood pressure and rate of perceived exertion in normal healthy adults: an experimental study.Journal of Indian College of Cardiology.2023;13(3):113-117. doi:10.4103/jicc.jicc_19_23Washabaugh EP, Augenstein TE, Krishnan C.Functional resistance training during walking: Mode of application differentially affects gait biomechanics and muscle activation patterns.Gait & Posture. 2020;75:129-136. doi:10.1016/j.gaitpost.2019.10.024Hospital for Special Surgery.A guide to your leg muscles, from the ground up.Westcott WL.Resistance training is medicine: effects of strength training on health.Current Sports Medicine Reports. 2012;11(4):209-216. doi:10.1249/JSR.0b013e31825dabb8MedlinePlus.Exercise, lifestyle, and your bones.Hwang JW, Lee SK, Park JS, et al.The effects of ankle weight loading on the walking factors of adults without symptoms.J Exerc Rehabil. 2017;13(4):425-429. doi:10.12965/jer.1734954.477Baylor College of Medicine.Wrist and ankle weights: Do they actually work?MedlinePlus.Exercises to help prevent falls.DeSimone G.The weighted vest: An inVESTment in your workout.ACSM’s Health & Fitness Journal. 2020;24(2):3-4. doi:10.1249/FIT.0000000000000546
MedlinePlus.Walking for health.
MedlinePlus.Exercises to help prevent falls.
Pande KV, Joshi MR, Joshi RK.To compare the effects of adding handheld and ankle weights during treadmill walking on blood pressure and rate of perceived exertion in normal healthy adults: an experimental study.Journal of Indian College of Cardiology.2023;13(3):113-117. doi:10.4103/jicc.jicc_19_23
Washabaugh EP, Augenstein TE, Krishnan C.Functional resistance training during walking: Mode of application differentially affects gait biomechanics and muscle activation patterns.Gait & Posture. 2020;75:129-136. doi:10.1016/j.gaitpost.2019.10.024
Hospital for Special Surgery.A guide to your leg muscles, from the ground up.
Westcott WL.Resistance training is medicine: effects of strength training on health.Current Sports Medicine Reports. 2012;11(4):209-216. doi:10.1249/JSR.0b013e31825dabb8
MedlinePlus.Exercise, lifestyle, and your bones.
Hwang JW, Lee SK, Park JS, et al.The effects of ankle weight loading on the walking factors of adults without symptoms.J Exerc Rehabil. 2017;13(4):425-429. doi:10.12965/jer.1734954.477
Baylor College of Medicine.Wrist and ankle weights: Do they actually work?
DeSimone G.The weighted vest: An inVESTment in your workout.ACSM’s Health & Fitness Journal. 2020;24(2):3-4. doi:10.1249/FIT.0000000000000546
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