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    Can Wearing Wrist Weights On A Walk Really Tone Your Arms? We Asked A Fitness Expert

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    The hot girl walk is about to get hotter—and maybe a little retro. When Kate Davidson posted a simple Sunday morning vlog, filled with skincare, her furry friends and the farmer’s market, to TikTok, her super-toned arms ended up stealing the spotlight. In a subsequent video that racked up five million views, she dropped her secret and it’s simple: wrist weights.

    Kate Davidson – Toned Arm Trend

    Davidson credited wearing the 500g wrist weights on her daily walks for her sculpted upper-body physique, and naturally, the rest of the internet was influenced to give them a try, myself included.

    While many shared their excitement about this “lazy girl hack” for toned arms, others in the comment section had concerns that wrist weights are bad for joint health. But, as long as the weight isn’t *too* heavy, your joints should be okay. “A very heavy weight on a weak wrist can be harmful in that it can put undue strain on your joints, but that’s about it,” says Claudette Sariya. So, you’ll just want to make sure you’re not overloading your wrists with too much weight.

    But, how much of a difference will wrist weights make? Here’s what you need to know about incorporating wrist weights into your hot girl walks and beyond.

    Meet the expert: Claudette Sariya, CPT, is the founding instructor at SOLE Fitness and a coach at F45 Training.

    Benefits Of Wrist Weights

    The cult-fave Bala Bangles are a modern take, but wrist weights have been popular since the 1970s and 80s. They’re versatile and can be used at any time, whether you want to strap them on while you’re doing household chores, at a barre class, or on a walk or run, says Sariya. They add resistance and therefore up the intensity of any activity and help build muscular endurance.

    Wrist weights can help your arms look more toned, but not for the reason you might think. “Using weights while walking won’t help you build muscle,” Sariya says. Instead, by adding weights to your walking routine, you’re making the activity a little bit harder and increasing your caloric burn, even if just by a little bit.

    While you may see the benefits of wearing wrist weights on your arms, it’s not because wrist weights can spot reduce fat (this isn’t possible, Sariya says). Since your arms don’t store most of the body’s fat to begin with, that’s one of the first places you’ll notice a difference, Sariya explains.

    Nordik Beauty Fitness Wrist & Ankle Weights

    OTG Weighted Bangles

    How To Use Wrist Weights While Walking

    The beauty of wrist weights is that they’re easy to use. After you’ve strapped them to your wrists, you’re ready to take them out for a spin. Before you get started, you can also do some wrist rolls to warm up your joints. In order to maximise their benefits, keep your elbow bent at a 90-degree angle, similar to how you hold your arms while running, advises Sariya. And, “if you feel comfortable and coordinated, you can add in bicep curls to get an extra boost,” she says. Overall, the more you move with intention, the more of a difference you’ll see, says Sariya. You can also slowly increase your weights for an additional burn, as long as they’re not too heavy.

    As for how often you should use your wearable weights, incorporating them into your preferred form of cardio (so, in Davidson’s case, her walks) twice a week for about 40 minutes is a great place to start, says Sariya. Since wrist weights are not an effective way to build muscle, you should also do strength training if you’re looking to really take your arms to the next level.

    READ MORE: Step Into Your Best Shape With The WH Walking Challenge

    When should you see results?

    There’s not one timeframe for when you can expect to see results from walking with wrist weights because it varies based on things like starting fitness level and the intensity of your walks. (If you’re a fitness newbie, the good news is results might appear quicker than for someone who is already hitting the gym multiple times a week.)

    While the added weight on a walk gives you a little boost by driving your heart rate up and working more muscles, the timeframe for results is actually still pretty similar to walking without them. But, if adding this accessory is the inspiration and excitement you need, wrist weights can be a great way to spice up a stale walking routine—I know they spiced up mine.

    READ MORE: 5 Ways To Burn More Fat During Your Walking Workouts

    This article written by Olivia Luppino first appeared on Women’s Health UK. Additional product recommendations by the Women’s Health SA team. More

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      8 Sneaky Ways To Get More Movement In Your Day

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      If you’re mostly sedentary, know that you’re not alone. Worldwide, rates of physical inactivity are skyrocketing, despite the rise of wellness and fitness trends. Need to get more movement in your day? Welcome to the club.

      Globally, we’re moving less

      A new policy toolkit, published by The Global Wellness Institute, shows that around the world, physical inactivity is on the rise. Per the press release, “The GWI’s new Wellness Policy Research Series was born out of a profound problem: The hyper-commercial wellness and fitness market cannot solve our skyrocketing health crises or bring exercise to all.” GWI research finds that only about one-third of the world’s population participates in recreational/leisure physical activities on a regular basis. The reason? Lack of time is cited, along with access and money. In a stunning finding, the GWI found that only 3-4% of the world’s population taps into the commercial fitness industry.

      Getting more movement in your day is essential

      But if your gym is too far away or you’re hard-up to pay for boutique gyms, there are other clever ways to get more movement in your day. Adding more movement is essential. Per the GWI, “Physical inactivity is now the fourth leading cause of death and the pandemic only increased our sedentary behaviour. The WHO estimates that physical inactivity will cause 500 million new cases of preventable diseases, and $300 billion in treatment costs, from 2020-2030, if things do not change.” Plus, the University of South Australia researchers found that exercise is 1.5 times better at helping depression than meditation and therapy.  Adding more movement is also a clever way of losing weight, since the more you move, the more calories you’d burn.

      In SA, we’re blessed with parks, beaches and tons of natural resources begging us to get outside and enjoy them. But you don’t always need to go far to move more. We’ve picked the brains of trainer Kirsten Johnson, who regularly advocates for adding more movement, for tips.

      Go for walks

      It’s age-old advice that stands the test of time. You just gotta walk more. “Going for a 20-minute walk first thing in the morning can start your day off right while avoiding all hurdles,” says Johnson. You don’t even need a sports bra. “Keep your pj’s on, pop on shoes and a hoodie and get out the door,” she adds.

      Park further away

      Most of us are prone to parking as close to the entrance as possible, but here’s an ace way to get more steps in. “Simply parking further from the shop you’re heading into will make you walk a few extra hundred steps every time you do it,” says Johnson.

      Time your movement

      Per the University of Michigan, you should move for three minutes every 30 to 60 minutes. That means getting up and walking around, grabbing a coffee, or anything that keeps you going for three minutes. Plus, those three minutes help boost your energy levels, so you’re better at the next task. Set up a timer on your phone or computer if you’re struggling.

      Leverage waiting time

      “There are tons of times during the day we spend waiting. While the kettle boils, food in the microwave, brushing teeth – use the time to do something small, it all adds up,” says Johnson. Instead of checking your phone, Johnson suggests slow squats, calf raises and arm circles. “All of this is movement, which might seem small, but they add up!” she says.

      Be less lazy

      “My mom has always been the person who will get up and fetch things for others, often upstairs or in another room,” says Johnson. “When I asked her about it she said it’s about serving others and in return you serve yourself with more movement. Truly inspiring, and I carry this mentality throughout my day. No movement is gone unrecognised by your body.”

      Try standing

      When you’re standing, you’re more likely to move your body. Plus, working while standing improves executive function, or the ability to break down tasks, per the University of North Carolina at Chapel Hill.

      Show up for yourself

      Johnson’s workout app, FBK, costs just R85 and uses only your own body weight. Carve out time in your day to move, she says. “Plan movement into your routine as a non-negotiable. This doesn’t mean one hour in the gym. Eliminate hurdles; workout at home,” Johnson says.

      Pick movement dates

      “I think this idea has become more popular over the last few years but it’s worth mentioning. Meeting a friend over a cup of coffee does not have to be a static venture,” says Johnson. “Meet for a walk with coffee, catch up on each other’s lives and get your movement in. Win-win.” More