I am often asked about wearing weights to increase your walking workout, burn more calories walking, or to tone the upper body while walking. However, I have never found a walking expert or coach who said this was a good idea. All agree that adding weights at the ankle, wrist or foot may increase the risk of strain and injury. None of them recommend heavy weighted shoes. There are better ways to tone your body and to burn more calories through walking.
Burning More Calories Walking
Adding weight will allow you to burn more calories per mile, but only about 5-8 calories more per mile for every 10 pounds added. Compare that to walking a quarter of a mile - a 100 pound person burns 15 calories in a quarter mile at an easy pace, while a 200 pound person burns 30 calories. That takes only 5 more minutes and you aren't increasing your risk of injury.
Upper Body Toning
Wrist weights and various pulley systems, flexing devices, etc. tout themselves as giving you an upper body workout while you walk. However, they train you to use an unnatural and inefficient arm motion while walking. Learn a proper arm swing instead, which will give you some upper body toning and help you move faster and easier and loosen up your shoulders and neck. Then take 5 minutes at the end of your walk with some dumbbells or resistance cord for an upper body workout.
Walk Faster or Walk Longer
If you have a limited amount of time in which to walk, then you can burn more calories and tone more muscles by learning to walk faster or to racewalk. Racewalking burns 30% more calories per mile than "regular" walking or running because it uses and tones more muscle groups.
Walking Poles - Tone Upper Body and Burn More Calories
Walking poles tone the upper body and burn more calories per mile than regular walking. Walking poles are a far safer option than using weights. The exact opposite of ankle weights and heavy shoes - walking poles decrease the strain on your ankles, knees and hips. When used properly they can relieve neck and shoulder tension.
If you are stuck on using walking weights, your first choice should be a weighted vest or waist belt that distributes the weight naturally at your center of mass. If you really want to use ankle or wrist weights for toning, select the lightest ones to reduce risk of injury.
Heavy Shoes or Weighted Shoes
Several companies are touting heavy shoes, weighted shoes, or shoes specially designed with very large soles. I have discussed these often with kinesiotherapists, physical therapists, sports medicine physicians, and other trusted experts. Every one has said they are a bad idea and are likely to lead to injury. Don't risk it, no matter how tempting the sales pitch. Use one of my other ways to burn more calories and tone your body.