If you want to add some intensity to your walking workout, do it but be careful. This will vary your routine. Walking with weights may be an alternative to consider. But if you have problems with your back or joints, you should avoid using weights when you walk. People with heart disease, high blood pressure or any circulatory problems, should first make an appointment with their doctor.

If you are a healthy adult without any special medical conditions, carrying weights can be a great way to increase the intensity in your walking workout.

Walking with weights will improve your cardiovascular conditioning and help you strengthen your upper body. If you want to carry weights during your walks, consider following pointers:

- The safest place to add weight for a walking workout is around your torso. There are weighted vests designed specifically for this purpose. Such vests allow you to distribute and add the proper amount of weight that is fine for you. Walking with a weighted vest will not alter your center of gravity and throw your body out of alignment.

- Start with a very light weight. Choose that you can easily control while walking. Keep the walks short. Due to this your body will get used to the added weight and you will avoid over-stressing your joints.

- You shouldn’t walk under any circumstances with weights that strap your ankles. This can cause knee injury.

- If you are going to walk with wrist or hand weights, swing your arms naturally, slightly bent, in an arc, close to your body to avoid excess strain on your back. You have to remember that one important thing: do not overdo your back.

- Add weight only after you identify a walk that feels comfortable to you. Add no more than approximately one pound at a time with about two weeks between each weight increase.

- There is a good rule: carry no more than 10% of your body weight. You can even divide it between two hand weights or the front and back of a vest. If you are a beginner, you should start with one pound or less.