Dr Bob Baravarian, a podiatric foot and ankle specialist at Providence Saint John’s Health Center, states that ankle weights can increase muscle strain and use during walking and other exercises. This may help maintain good muscle tone, which in turn could reduce strain on joints and improve balance and strength.
Baravarian highlighted that strong tendons and muscles in older individuals can contribute to better balance, potentially reducing the frequency of falls.
Stephanie Silveira, PhD, director of the Community Health Rehabilitation Research Lab at UTHealth Houston, advises that individuals using ankle weights should aim for a moderate intensity effort. This means the activity should feel challenging but still manageable, around a five out of 10 on a perceived exertion scale.
Silveira also noted that while ankle weights are not a replacement for a comprehensive strength-training programme, they can be an effective way for individuals to make their current exercise routine more challenging.