Aim for one to three sets of arm exercises at a weight that exhausts your muscles after eight to ten repetitions. To see results, you'll need to lift weights two or three times per week. But if you've got some hand weights, don't throw them out just yet. Used correctly, there are other ways they can help you get more from your walks. Hand weights are a great way to increase the intensity of your workout without speeding up your pace or hitting the hills.
Proper technique is crucial, though, to avoid arm and shoulder injuries.
Swing your arms in a controlled fashion so that your fists reach no higher than chest level at the height of their swing. Never carry more than three pounds per hand, because heavier weights can put added strain on your shoulders and arms. If you're prone to shoulder injuries, hand weights probably aren't for you. If you do opt to try the weights, start light and work your way up. Kathy Stevens has a bachelor's degree in physical education and has been a health and fitness educator for more than 20 years.