Are Ankle and Wrist Weights Safe For Seniors?

Ankle & wrist weights - are wearable weights safe for seniors?

In the previous weeks, we looked and using dumbbells and resistance bands to improve strength and fitness.

On the topic of using dumbbells and resistance bands, I wanted to let you know my verdict on some others commonly used exercise equipment, that being wearable weights.

The most common types of wearable weights are ankle weights and wrist weights.

They look like this:

These weights usually start at 0.5kg and can go as heavy as 10kg (roughly 1 - 20lbs) and strap around our wrist or ankles with velcro.

Along with dumbbells and resistance bands, ankle and wrist weights are also helpful for improving our strength.

Wrist weights make strengthening the upper body easier for those who have trouble gripping a dumbbell, or a resistance band. This may be due to weaker handgrip or decreased hand function (whether from arthritis or other conditions affecting the hands).

Additionally, unlike dumbbells which can only be held in our hands, ankle weights can be attached to our ankles. This allows us to add resistance to our knee and hip exercises which will assist in improving our leg strength.  

However, we don't want to be using the ankle or wrist weights beyond strengthening.

You may have seen people using wearable weights around their ankles or wrists when they are going for a walk or a jog, or maybe seen people carrying small dumbbells in their hands when doing this. 

Wearing weights in this situation is not such a good idea! 

Although it makes the exercise more challenging and by doing this we burn more calories, when wearing wrist and ankle weights (or carrying small hand weights) whilst walking or jogging, we tire faster. This puts more strain on our body, increasing the risk of injury.

When wearing these weights when going for a walk or a jog, our normal pattern of movement changes, putting extra strain on our joints, again leading to a greater risk of injury.

Additionally, wearing wrist and ankle weights can alter our centre of gravity and also cause us to fatigue much faster, which may affect our balance, increasing our falls risk.

IN SUMMARY

Wrist and ankle weights (along with dumbbells and resistance bands) are a helpful tool in improving strength and also fitness with certain exercises.

We should always start with lighter weight/resistance and slowly progress the amount as we continue to get stronger (and fitter).

However, using wearable ankle or wrist weights to perform continuous or cardiovascular exercise should be avoided for potential risks.

Always check with your doctor before beginning with any form of strength training.

Have you ever used ankle or wrist weights? Have they helped you in any way? You can let me know by pressing the reply button.