I have recently started walking five miles, three or four times a week. I would like to add definition to my lower body. Do you think walking with ankle weights is a way to achieve this? I also would like to carry free weights during my walk to tone my shoulders. I know it seems like I'm crowding my routine, but I'm a single mom, and this is the only time I have with my son, who participates by riding his bike.

No and no. Walking with ankle weights is a bad idea. It can place a strain on the ligaments and tendons of your lower body, possibly hurting your knees or ankles. Carrying free weights can also put a strain on your shoulders. Either practice will slow you down and prevent you from walking efficiently and maximizing the cardiovascular benefits of your walk. Neither will give you enough resistance to tone those muscles you want to work out.

Walking five miles is a good workout. I can't ask you to do more, but maybe you can do some things during your walk to start defining your legs a bit. Since you're walking while your son rides his bike, use him as a pacer.

After walking about a mile to get warmed up, try doing a set of squats with your hands on your hips, and then jog to catch up with your son. After the next mile, do lunges on alternating legs while moving forward rather than staying in place. Do 10 or 15 on each leg, and then jog to catch up to your pacesetter again. Repeat this pattern until mile four, and then walk that last mile to cool down. The exercises will strengthen and tone your leg muscles, and jogging to catch your "coach" will increase your cardiovascular output too. You won't have to spend any more time walking than you already do.

After your walk is over, you and your son can do push-ups together. It won't take a lot of time, and you can strengthen your upper body and tone your arms.

For further toning and definition, get some ankle weights and dumbbells to use at home, when you can spare the time. Rent some exercise videos from your local video store, and see which ones you like best. Kathy Smith has some good routines, and the "Firm" is another popular series.

Post your questions and comments on the Fit by Friday message board!