How to start weighted walking

Before you start

If you have any health conditions, joint or back problems, are pregnant, or haven't been active for a while, check with a doctor or physiotherapist first.

Your first walks

Pick a familiar, mostly flat route. Wear the vest for part of it — 10 to 20 minutes is plenty to begin with. Walk at a comfortable pace.

Building up

Add a few minutes at a time over the following weeks, and give yourself rest days. Increase time before increasing weight, and only add hills or stairs once longer flat walks feel easy.

Signs to slow down

Take the vest off and ease back if you notice:

• Pain in your back, neck, shoulders, hips, knees or feet
• Soreness that lasts more than a day or two
• Dizziness or unusual shortness of breath
• Chafing or pressure points (check the fit)

Keep it part of your day

Weighted walking works best as something you do on walks you'd take anyway — the morning walk, the dog walk, the lunch loop — not as a separate session you have to find time for.