{"id":43361,"date":"2022-05-17T23:40:25","date_gmt":"2022-05-17T23:40:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=43361"},"modified":"2025-01-12T10:09:34","modified_gmt":"2025-01-12T10:09:34","slug":"walking-with-ankle-weights-benefits","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/","title":{"rendered":"Walking With Ankle Weights: Benefits, Drawbacks, And Essential Information"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#Walking_With_Ankle_Weights_Benefits_And_Drawbacks\" >Walking With Ankle Weights: Benefits And Drawbacks<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#The_Pros\" >The Pros<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#Leg_Toning\" >Leg Toning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#Better_Endurance\" >Better Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#Increased_Calorie_Burn\" >Increased Calorie Burn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#Better_Workouts\" >Better Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#More_Diversity\" >More Diversity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#Great_For_Senior_Citizens\" >Great For Senior Citizens<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#The_Cons\" >The Cons<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#What_Research_Says\" >What Research Says<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#The_Safe_Use_Of_Ankle_Weights_Recommendations\" >The Safe Use Of Ankle Weights: Recommendations<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#Weight_Types\" >Weight Types<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#Wrist_Weights\" >Wrist Weights<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#Weighted_Vests\" >Weighted Vests<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#Summary\" >Summary<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#Effective_Ankle_Weight_Exercises\" >Effective Ankle Weight Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#1_Arm_Circles\" >#1: Arm Circles\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#2_Leg_Raises\" >#2: Leg Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#3_Single-Leg_Glute_Bridge\" >#3: Single-Leg Glute Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#4_Superman_Hold\" >#4: Superman Hold<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#5_Knee_Flexion\" >#5: Knee Flexion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#6_Side-Lying_Hip_Abduction\" >#6: Side-Lying Hip Abduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#7_Hinge_Lift\" >#7: Hinge Lift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#8_Side_Leg_Raises\" >#8: Side Leg Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#9_Around_The_Clock\" >#9: Around The Clock<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#Techniques_To_Improve_Your_Walks_Without_Ankle_Weights\" >Techniques To Improve Your Walks Without Ankle Weights<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">We\u2019ve all seen exercise complexes where you have to do so many movements at the same time that you have to read the description 5 times before attempting them. While it\u2019s great for professionals, many beginners fear even starting.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walking_With_Ankle_Weights_Benefits\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579773.png\" alt=\"\" width=\"1925\" height=\"1200\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Yet exercise doesn\u2019t have to be difficult. For example, walking has dozens of benefits for your health and weight. Sounds like an easy start, right?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Heart condition prevention, immune system boost, and joint health are the major perks of daily walks. But what if we use a bit of extra load? I\u2019m not talking about shopping bags (although sometimes this works). I mean ankle weights.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Logically, that would increase the number of <a href=\"https:\/\/betterme.world\/articles\/cross-country-walking\/\">calories you burn<\/a>. <\/span><b>But there are risks.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Due to the heavy (and effective) marketing, some people decide to use such weights for regular tasks like going to the grocery store. But is it safe? Today, we\u2019ll know the answers and try to clarify whether walking with ankle weights has more benefits than drawbacks.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Walking_With_Ankle_Weights_Benefits_And_Drawbacks\"><\/span><strong>Walking With Ankle Weights: Benefits And Drawbacks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"The_Pros\"><\/span><strong>The Pros<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">So, is it good to walk with ankle weights?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yes, if you\u2019re careful and use standard weights of 1-3 pounds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Basically, they help you to add load on your lower limbs during exercise, allowing you to feel free and focus on the form instead of trying to hold a dumbbell or another piece of equipment with your leg.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many benefits to the SAFE use of ankle weights:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Leg_Toning\"><\/span><b>Leg Toning<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u201cWill walking with ankle weights tone my legs?\u201d is a very common question. Yes, using these weights will help you tone your legs. Regular leg raises work even without any equipment. But if you put a little weight on the exercise, it will be even more efficient.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/power-walking-technique\/\">Power Walking Technique For Beginners<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walking_With_Ankle_Weights_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-38693 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347.png\" alt=\"walking with ankle weights benefits\" width=\"1344\" height=\"756\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347.png 1344w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347.png 768w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Better_Endurance\"><\/span><b>Better Endurance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">More weight means more force is needed for basic movements. This increases your stamina, which is effective for cardiovascular health improvement and fat loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5667620\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/305894586_Dumbbells_and_ankle-wrist_weight_training_leads_to_changes_in_body_composition_and_anthropometric_parameters_with_potential_cardiovascular_disease_risk_reduction\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Increased_Calorie_Burn\"><\/span><b>Increased Calorie Burn<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Additional weight makes you spend more energy on the basic movements, not to mention more complicated workouts. Wearing 1-3 pound weights increases your oxygen intake by 5-10% (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/1123\/do-the-benefits-outweigh-the-risks-if-individuals-hold-dumbbells-in-their-hands-while-doing-step-aerobics-or-other-cardio-activities\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This, as a result, makes you burn more calories.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Better_Workouts\"><\/span><b>Better Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For example, if you enjoy water aerobics and want to make it more difficult, swim weights are a solution. An interesting fact: swimming with such equipment won\u2019t damage your joints. On the contrary, this activity can strengthen your knee and ankle joints. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Ankle weights also make abs workouts more challenging by creating additional resistance.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"More_Diversity\"><\/span><b>More Diversity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The equipment helps a lot when you want to diversify your workout routine.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Great_For_Senior_Citizens\"><\/span><b>Great For Senior Citizens<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A light resistance will help elderly people maintain their bone and joint health. In particular, the approach can soothe joint repositioning (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5080146\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">) and stroke recovery (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3944295\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Besides, weight training also improves the density of your bones and can help prevent osteoporosis (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walking_With_Ankle_Weights_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-69168 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/24-2.png\" alt=\"\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/24-2.png 2560w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/24-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/24-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/24-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/24-2-1636x920.png 1636w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Cons\"><\/span><strong>The Cons<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There\u2019s one disadvantage to wearing ankle weights \u2013 injury risk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Improper or excess use of weights may cause injury due to balance loss and falling (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/expert-answers\/ankle-weights\/faq-20058222\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Plus, the mechanics of running with ankle weights may be disrupted, which often causes ankle and <a href=\"https:\/\/betterme.world\/articles\/how-to-walk-with-trekking-poles\/\">knee pain<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your joints may strain from overload. This is one of the most common answers to the question \u201cWhat happens if you walk with ankle weights all day?\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, it\u2019s not recommended for children to wear ankle weights. Negative consequences include short limbs, misshapen bones, early arthritis, and more (<\/span><a href=\"https:\/\/www.kidshealth.org\/en\/parents\/growth-plate-injuries.html\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This may happen because growth places of the long bones are open until a person hits teenagehood.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walking_With_Ankle_Weights\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Research_Says\"><\/span><strong>What Research Says<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ankle weights may seem a relatively new invention, but they&#8217;re not actually. Marketing efforts are much more effective now, that\u2019s all. These weights were studied since the 1990s and even earlier (<\/span><a href=\"https:\/\/europepmc.org\/article\/med\/2105707\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The clinical uses of ankle weights were mostly focused on rehabilitation balance and studying walking gait in the older people (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5080146\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">) and those recovering from stroke events (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3944295\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As to fitness uses, ankle weights have proven to be effective for healthy individuals. For example, as a result of a 12-week study, people using elastic bands and ankle weights have grown a kilogram of muscle mass (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1658361216300580#:~:text=A%20one%2Dkilogram%20increase%20in,elastic%20bands%20with%20ankle%20weights.&amp;text=Progressive%20resistance%20training%E2%80%94specifically%2C%20of,as%20little%20as%20eight%20weeks.\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Older people have achieved results after as early as 8 weeks of <a href=\"https:\/\/betterme.world\/articles\/walking-2-miles-a-day\/\">training<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walking_With_Ankle_Weights_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-69169 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/women-7-1.png\" alt=\"\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/women-7-1.png 2560w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/women-7-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/women-7-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/women-7-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/women-7-1-1636x920.png 1636w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Safe_Use_Of_Ankle_Weights_Recommendations\"><\/span><strong>The Safe Use Of Ankle Weights: Recommendations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>WARNING:<\/b><span style=\"font-weight: 400;\"> If you feel any discomfort or have a pre-existing health condition, make sure to consult your doctor before attempting to walk in ankle weights or use them for <a href=\"https:\/\/betterme.world\/articles\/nordic-walking-technique\/\">workouts<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If, after comparing the pros and cons, you still decide to try using additional weights for walking, let\u2019s establish a set of safety guidelines:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The combined weight of the equipment should be 1%-2% of your body weight (never more than 3%).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise regularly, about 3 times a week, in 20-minute sessions or more, to achieve results and give your joints the time to get used to such training.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To improve the quality of movement, consider wearing ankle weights for slow, steady walks outside.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t wear ankle weights all day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with the minimal weight and increase it gradually if needed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For wide-range exercises, use lighter weights.<\/span><\/li>\n<\/ul>\n<p><b>Top question: <\/b><span style=\"font-weight: 400;\">How long should you walk with ankle weights?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As mentioned above, 20-minute sessions are enough, but make sure you feel comfortable. Overuse of any type of equipment will lead to negative consequences (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.3810\/psm.1997.05.1359\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Sprain, soreness, and exhaustion are the best-case scenario. In worse cases, injuries may be more serious and need medical attention.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walking_With_Ankle_Weights_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-69073 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-1.png\" alt=\"\" width=\"1920\" height=\"1200\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-1.png 1920w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-1-1472x920.png 1472w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Types\"><\/span><strong>Weight Types<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ankle weights aren\u2019t the only type there is:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Wrist_Weights\"><\/span><b>Wrist Weights<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are effectively used during upper body workouts and help people who have a weak grip or feel discomfort when holding a dumbbell. Using wrist weights for walking isn\u2019t the best recommendation because you swing your arms a lot, which may strain and injure your joints and tendons in your neck, shoulders, elbows, and wrists.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Weighted_Vests\"><\/span><b>Weighted Vests<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These vests have pockets for weights and a strap in the middle for <a href=\"https:\/\/betterme.world\/articles\/how-long-does-it-take-to-walk-a-marathon\/\">stability<\/a>. They are quite beneficial when you work out, increasing the load on your back, glutes, legs, and core. However, they put a load on your spine, so if you have back or neck problems, it\u2019s better to choose ankle or wrist weights.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Talking about ankle weights vs. weighted vest, both have their pros and cons and you should use a type that is suitable for your workout routine, walking habits, and doctor recommendations.<\/span><\/p>\n<p><b>Important:<\/b><span style=\"font-weight: 400;\"> Make sure your weighted vest doesn\u2019t exceed 10% of your <a href=\"https:\/\/betterme.world\/articles\/walking-4-miles-a-day\/\">body weight<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Summary\"><\/span><strong>Summary<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best ankle weights use is:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a controlled training environment where you mind how you move.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Supervised by your coach or doctor if needed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When the equipment doesn\u2019t exceed 3% of your body weight.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You should also <a href=\"https:\/\/betterme.world\/articles\/nordic-walking-benefits\/\">remember<\/a> that this approach shouldn\u2019t be the only one you use. Weights are a part of a fitness routine, along with dumbbells, barbells, and cardio. Create a diverse plan that will incorporate walking, other types of cardio, and weight training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, let\u2019s review the best exercises with ankle weights aside from walking and techniques to amp up your stroll routines.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/eat-before-or-after-walking-to-lose-weight\/\">Should You Eat Before Or After Walking To Lose Weight?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walking_With_Ankle_Weights_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-61808 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Bodyweight-Vs-Weights_-Which-One-Caters-To-Your-Fitness-Goals_.png\" alt=\"Floor Mat Exercises\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Bodyweight-Vs-Weights_-Which-One-Caters-To-Your-Fitness-Goals_.png 2560w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Bodyweight-Vs-Weights_-Which-One-Caters-To-Your-Fitness-Goals_-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Bodyweight-Vs-Weights_-Which-One-Caters-To-Your-Fitness-Goals_.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Bodyweight-Vs-Weights_-Which-One-Caters-To-Your-Fitness-Goals_.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Bodyweight-Vs-Weights_-Which-One-Caters-To-Your-Fitness-Goals_-1636x920.png 1636w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Effective_Ankle_Weight_Exercises\"><\/span><strong>Effective Ankle Weight Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We\u2019ve reviewed the benefits of walking in ankle weights and established that it\u2019s OK but not necessary. If you still want to try using such equipment, include the following exercises for the best results.<\/span><\/p>\n<p><b>Important:<\/b><span style=\"font-weight: 400;\"> Do 3&#215;8 reps with a light weight if you\u2019re a beginner.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Arm_Circles\"><\/span><span style=\"font-weight: 400;\"><strong>#1: Arm Circles<\/strong>\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall and put your arms in a T position to the sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start rotating your arms forward at a comfortable amplitude.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop and start rotating your arms back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release and go for another set.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"2_Leg_Raises\"><\/span><strong>#2: Leg Raises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a table position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend one leg and start raising it up and lowering down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 8-10 reps and repeat on the other leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release and go for another set.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">*You can also raise a bent leg to perform a donkey kick.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Single-Leg_Glute_Bridge\"><\/span><strong>#3: Single-Leg Glute Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and bend your legs, bringing the heels to your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend and raise one leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use the other leg to lift your hips, focusing on contracting your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the back straight, hold for a second, and lower your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 8-10 reps, release, and repeat on the other leg.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"4_Superman_Hold\"><\/span><strong>#4: Superman Hold<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your belly and extend your arms forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your legs and arms, contracting the glutes and pointing your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 1-2 seconds and release.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"5_Knee_Flexion\"><\/span><strong>#5: Knee Flexion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand still and grab a chair to hold on to it for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend one knee and reach your glutes with your heel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure the weight is on the other leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the working leg and repeat with the other one.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walking_With_Ankle_Weights_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-38557 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5840.png\" alt=\"walking with ankle weights benefits\" width=\"1536\" height=\"864\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5840.png 1536w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5840-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5840.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5840.png 768w\" sizes=\"(max-width: 1536px) 100vw, 1536px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Side-Lying_Hip_Abduction\"><\/span><strong>#6: Side-Lying Hip Abduction<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your side, put one hand under your head to support it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend the leg that\u2019s on the ground to remain stable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise the other leg and lower it, contracting the working glute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walking_With_Ankle_Weights\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Hinge_Lift\"><\/span><strong>#7: Hinge Lift<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand still, leaning forward a bit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hands in front of you for stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one leg and keep the other one a little bit bent at the knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 8-10 times and do the same with the other leg.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"8_Side_Leg_Raises\"><\/span><strong>#8: Side Leg Raises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand still, keep your hands locked in front of you for stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise one leg to the side and lower it slowly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 8-10 reps and repeat on the other leg.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"9_Around_The_Clock\"><\/span><strong>#9: Around The Clock<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand still, keep your hands locked in front of you for stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one leg at 90 degrees and rotate it at roughly 45 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your leg, then lift it again and come back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 8-10 reps and repeat on the other leg.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Don\u2019t do all of these exercises in one session if you\u2019re a beginner. Create a routine with 3-5 exercises and increase the number of reps or the weight of your equipment when you feel like the workout is too easy.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walking_With_Ankle_Weights_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-69196 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/25.png\" alt=\"\" width=\"3840\" height=\"2160\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/25.png 2560w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/25-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/25.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/25.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/25-1636x920.png 1636w\" sizes=\"(max-width: 3840px) 100vw, 3840px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Techniques_To_Improve_Your_Walks_Without_Ankle_Weights\"><\/span><strong>Techniques To Improve Your Walks Without Ankle Weights<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are other ways you can energize your fitness walks:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try walking faster<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose inclined roads<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diversify with light jogging<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk on sand or grass<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Hill-climbing is an especially effective method that helps you achieve all the same results as ankle weights but without such a high risk of injury and the need for supervision (<\/span><a href=\"https:\/\/jfootankleres.biomedcentral.com\/articles\/10.1186\/s13047-018-0291-0\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.bodyworkmovementtherapies.com\/article\/S1360-8592(16)30119-X\/fulltext\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). If it still sounds quite boring, play your favorite music, choose a step-counting app, and set goals for extra motivation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Again, make sure you don\u2019t overdo it. Even an easy exercise like walking may injure your knees and ankles if you do it too much without preparation or after a long pause. Remember, consistency is the key.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walking_With_Ankle_Weights_Benefits\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579773.png\" alt=\"\" width=\"1925\" height=\"1200\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ankle weights definitely have their perks and may contribute to your fitness journey. They are perfect for people who hate holding dumbbells and don\u2019t have enough time for full training. Clinical and fitness studies prove this approach effective.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, you should learn how to use them safely to avoid muscle strain, joint injury, exhaustion, and other potential side effects.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best scenario would be to enjoy regular walks outside and use additional weights only if it\u2019s a controlled training environment. Besides, you can use the equipment in a myriad of other exercises. Try the ones from this article and balance out your fitness journey injury-free!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We\u2019ve all seen exercise complexes where you have to do so many movements at the same time that you have to read the description 5 times before attempting them. While it\u2019s great for professionals, many beginners fear even starting. &nbsp; Yet exercise doesn\u2019t have to be difficult. For example, walking has dozens of benefits for [&hellip;]<\/p>\n","protected":false},"author":52,"featured_media":69197,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[265,59],"tags":[],"coauthors":[163],"class_list":["post-43361","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-walking","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Walking With Ankle Weights: Benefits, Drawbacks, And Essential Information - BetterMe<\/title>\n<meta name=\"description\" content=\"Find out whether or not it\u2019s useful to \u2605 WALK WITH ANKLE WEIGHTS. \u27a4 Benefits, drawbacks, best exercises for your health and toned body!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Walking With Ankle Weights: Benefits, Drawbacks, And Essential Information\" \/>\n<meta property=\"og:description\" content=\"Find out whether or not it\u2019s useful to \u2605 WALK WITH ANKLE WEIGHTS. \u27a4 Benefits, drawbacks, best exercises for your health and toned body!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-12T10:09:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1963328299-1-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Mary Nosel\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mary Nosel\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/\"},\"author\":{\"name\":\"Mary Nosel\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f2760613cfb5d6cc6c335ab42b977b01\"},\"headline\":\"Walking With Ankle Weights: Benefits, Drawbacks, And Essential Information\",\"dateModified\":\"2025-01-12T10:09:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/\"},\"wordCount\":1970,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1963328299-1-scaled.jpg\",\"articleSection\":[\"Walking\",\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">We\u2019ve all seen exercise complexes where you have to do so many movements at the same time that you have to read the description 5 times before attempting them. While it\u2019s great for professionals, many beginners fear even starting.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walking_With_Ankle_Weights_Benefits\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579773.png\\\" alt=\\\"\\\" width=\\\"1925\\\" height=\\\"1200\\\" \/><\/a>\\r\\n\\r\\n&nbsp;\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Yet exercise doesn\u2019t have to be difficult. For example, walking has dozens of benefits for your health and weight. Sounds like an easy start, right?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Heart condition prevention, immune system boost, and joint health are the major perks of daily walks. But what if we use a bit of extra load? I\u2019m not talking about shopping bags (although sometimes this works). I mean ankle weights.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Logically, that would increase the number of <a href=\\\"https:\/\/betterme.world\/articles\/cross-country-walking\/\\\">calories you burn<\/a>. <\/span><b>But there are risks.<\/b>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Due to the heavy (and effective) marketing, some people decide to use such weights for regular tasks like going to the grocery store. But is it safe? Today, we\u2019ll know the answers and try to clarify whether walking with ankle weights has more benefits than drawbacks.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Walking With Ankle Weights: Benefits And Drawbacks<\/strong><\/h2>\\r\\n<h3><strong>The Pros<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">So, is it good to walk with ankle weights?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, if you\u2019re careful and use standard weights of 1-3 pounds.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Basically, they help you to add load ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/\",\"url\":\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/\",\"name\":\"Walking With Ankle Weights: Benefits, Drawbacks, And Essential Information - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1963328299-1-scaled.jpg\",\"dateModified\":\"2025-01-12T10:09:34+00:00\",\"description\":\"Find out whether or not it\u2019s useful to \u2605 WALK WITH ANKLE WEIGHTS. \u27a4 Benefits, drawbacks, best exercises for your health and toned body!\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1963328299-1-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1963328299-1-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Walking\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/walking\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Walking With Ankle Weights: Benefits, Drawbacks, And Essential Information\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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While it\u2019s great for professionals, many beginners fear even starting.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walking_With_Ankle_Weights_Benefits\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579773.png\" alt=\"\" width=\"1925\" height=\"1200\" \/><\/a>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Yet exercise doesn\u2019t have to be difficult. For example, walking has dozens of benefits for your health and weight. Sounds like an easy start, right?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Heart condition prevention, immune system boost, and joint health are the major perks of daily walks. But what if we use a bit of extra load? I\u2019m not talking about shopping bags (although sometimes this works). I mean ankle weights.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Logically, that would increase the number of <a href=\"https:\/\/betterme.world\/articles\/cross-country-walking\/\">calories you burn<\/a>. <\/span><b>But there are risks.<\/b>\r\n\r\n<span style=\"font-weight: 400;\">Due to the heavy (and effective) marketing, some people decide to use such weights for regular tasks like going to the grocery store. But is it safe? Today, we\u2019ll know the answers and try to clarify whether walking with ankle weights has more benefits than drawbacks.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Walking With Ankle Weights: Benefits And Drawbacks<\/strong><\/h2>\r\n<h3><strong>The Pros<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">So, is it good to walk with ankle weights?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Yes, if you\u2019re careful and use standard weights of 1-3 pounds.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Basically, they help you to add load ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/","url":"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/","name":"Walking With Ankle Weights: Benefits, Drawbacks, And Essential Information - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1963328299-1-scaled.jpg","dateModified":"2025-01-12T10:09:34+00:00","description":"Find out whether or not it\u2019s useful to \u2605 WALK WITH ANKLE WEIGHTS. \u27a4 Benefits, drawbacks, best exercises for your health and toned body!","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1963328299-1-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1963328299-1-scaled.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Walking","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/walking\/"},{"@type":"ListItem","position":4,"name":"Walking With Ankle Weights: Benefits, Drawbacks, And Essential Information"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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