"Walking has been rebranded as the “it” workout standby. And it has everything going for it: managing weight, strengthening bones and muscles, increasing energy levels, improving mood, and reducing stress. But if you’ve been walking the hot girl walk for some time and are ready to make it even more effective, pairing it with some weights is a foolproof way to amp up your steps and habit-stack getting them in with some strength training. Enter: weighted walks.
In this edition of “celebrities are just like us,” Hailey Bieber and Sophia Richie have touted viral Bala Bangles as an easy method to tone it up while walking, and TikToker Kate Davidson shared how she’s never without them when walking her dog in her viral video: “Two words for anyone wanting to tone your muscles: Bala Bangles.” Read on to learn more about the trending exercise gear and how you can incorporate weighted walks into your routine.
What Are Bala Bangles?
You might remember Bala Bangles from when they first became the must-have at-home workout accouterments during the pandemic, thanks to their chic, stylish design and versatility. ICYMI, they’re wearable weights made to be worn around your wrists or ankles to add resistance to your workout, like walking, hiking, boxing, Pilates, yoga, or dance cardio. They’ve also been known to level up your daily routine (think: cleaning, doing your hair, putting on makeup, walking your dog), so they’re comfortable enough to wear in everyday activities. According to Bala’s website, with Bala Bangles in hand, “The world just became your gym.” They’re made of steel wrapped in soft silicone, with an elastic adjustable band and fasteners to ensure a custom and comfortable fit. Sold in pairs and with a matching carrying case, they’re easy to throw in your gym bag, bring along to a workout class, or travel with. Available in a variety of colors and 1-3 pounds, consider them your trusty workout tool to up the ante on virtually any activity.
What Are the Benefits of Weighted Walks?
Adding 1-3 pounds to your wrists or ankles instantly adds intensity to your walks and turns them into resistance training. Resistance training is a form of strength training, which can have several positive effects on the body like boosting your metabolism, improving heart health, and promoting mobility. A 2021 study found that participants’ heart rates and oxygen consumption—a marker of exercise intensity and energy usage—were higher when they wore wrist weights while walking. And research in Journal of Applied Physiology demonstrated that adding light weights to a 4-mile-per-hour walk has a similar intensity as running at 5 miles per hour. To top off said benefits, using props like wrist and ankle weights enhances versatility in your walks, engaging your full body, contributing to muscle engagement and endurance, and increasing muscle mass.
Tips for Beginners
If you’re used to walking with nothing but your phone (check out these motivating podcast episodes to power your next HGW), ease into using weights as part of your walking routine. Baylor College of Medicine recommends starting with 1-2 pound weights and wearing them for shorter increments of time, like 15 or 20 minutes, then working your way up from there. And don’t forget to maintain good form and proper posture: eyes looking forward, back straight, arms swinging with a slight bend in the elbows, and shoulders back.
Exercises to Tone Your Body on Your Walks
Simply wearing Bala Bangles on your wrists and ankles while you walk adds more resistance for your muscles—from biceps, triceps, and deltoids to quadriceps, glutes, and abs—which can help tone your full body, but if you’re looking to take things up a notch, here are additional exercises you can do while walking and in between your walking intervals.
1. Arm circles
Flashback to high school gym class warm-ups, but hear me out: The exercise that probably had you rolling your eyes actually has merit. Arm circles are a fundamental technique to fire up your arm muscles. Simply extend both arms out to the side, raise them to shoulder height, and circle forward or backward (or alternate between the two). Keep your core engaged and shoulders down to make the most of this movement.
2. Punches
There are a few types of punches to work your arms while walking: forward punches, cross-body punches, and upward punches. Whichever you choose, you also have to engage other muscles in the body, such as the back and obliques, to ensure you perform them correctly. To add punches to your walk, establish your walking pace and then make a fist and punch with the opposite hand of the foot you’re taking a step with, then repeat as you take each step.
3. Bicep curls
To bust out some bicep curls on your next walk, start with your arms down by your side, palms facing forward. Then, bend your elbows while bringing your hands toward your chest (just as you would if you were lifting dumbbells in a traditional bicep curl) before lowering your arms back down by your side. If you’re feeling extra, add a shoulder press after each bicep curl by rotating your arms out to the side (bent 90 degrees), then raising them overhead.
4. Lateral raises
Other than helping tone your upper arms, lateral raises can help increase your shoulder mobility, range of motion, and stability. To try the exercise, extend your arms out to the side, raise them to shoulder height (while keeping a slight bend in your elbows), and lower back down. The secret to lateral raises is to keep the movement slow and controlled and to squeeze your shoulder blades together as you raise your arms.
5. Squats with leg lifts
Lower body feeling left out? Squat it out with some flair (AKA leg lifts). Stand upright with your feet slightly wider than shoulder-width apart, then drop your bottom down, making sure your legs form a 90-degree angle (your knees should not be over your toes). Next, drive your weight up through your heels and push your body upright again. As you rise up, lift one leg up and out to the side, then bring it back down (focusing on slow and controlled movements). Sit back down into the squat, then come back up as you lift the other leg up and outward.
6. Lunges
Make it a leg day, and throw in reps of walking lunges to break up your walk. First, take a large step forward with one leg, then bend both legs and lower toward the ground so that your back knee grazes the ground. Then, push through the heel of your front foot to bring your body back to the starting position. Make sure to keep your torso upright throughout the entire movement. Finally, do the same with the opposite leg.
Are Bala Bangles Worth It?
So, are Bala Bangles worth the hype and price tag? If you’re looking for a way to spice up your usual walks or try out a new workout trend, I’d say yes. Because they’re adjustable and one-size-fits-all—as well as more portable and versatile compared to other wearable weights or weighted vests—they take the guesswork out of incorporating weights into your walks or other workouts while allowing you to move freely and perform movements you can’t with traditional weight equipment.
Since Bala Bangles are made from high-quality silicone, they’re much more breathable and moisture-wicking unlike other free weights made from rubber or neoprene, which can trap sweat. And you can’t help but notice their sleek and pretty aesthetic. However, some users say they can slide down during more high-impact workouts, and as with any weight training, there’s a risk of injury if used incorrectly. Then there’s the high price tag (ranging between $55 and $79), which makes them an investment (and workout status symbols). But if they give you motivation to get your daily walks in, they get my vote.
Budget-Friendly Alternatives
Let’s address the elephant in the room: Bala Bangles aren’t cheap. If you’re interested in adding wearable weights to your workout but don’t want to break the bank, here are some budget-friendly alternatives on the market.
Christine Winder, Contributing Wellness Writer
Christine is a long-time reader turned contributing writer for The Everygirl. Christine is a seasoned writer specializing in wellness and lifestyle, covering topics that range from mental health and self-care to mindful living. She has a BA in Communications from Roanoke College and lives with her two cats in Richmond, VA where she writes for several local publications.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.