If you’ve come across the Bala Bangles online—probably on a platform like TikTok—you might be tempted to dismiss them as just another fitness trend. Over the years, there have been numerous gimmicks promising toned arms, like the infamous shake weights, that only made a dent in your wallet but not in your workout routine. Wrist weights themselves aren’t a new concept, but many I’ve tried in the past were either too light, unattractive, uncomfortable, or all of the above, making it hard to use them consistently, let alone in public. However, when I got my hands on the two-pound Bala Bangles and saw the positive results people were getting from wearing them on walks a few times a week, I decided it was worth a shot. So, for an entire month, I put these bangles to the test, incorporating them into three to four walks per week ranging from one to three miles each.
First things first: What exactly are Bala Bangles? Bala Bangles are velcro weights designed to be worn on your wrists or ankles. Originally intended for Pilates, they are flexible, adjustable, and comfortable for long periods of use. The weights are individually placed on the band, allowing you to rearrange them for even distribution regardless of your wrist or ankle size. Unlike traditional wrist weights that are often plain and unattractive, Bala Bangles are designed to be stylish so you’ll feel confident wearing them in public.
The benefits of wearing Bala Bangles while walking are numerous. Despite the seemingly minimal additional weight, even a slight increase in resistance can yield significant results. Benny Zhang, a certified personal trainer, explains that the added weight engages upper body muscles like the shoulders, arms, and core more vigorously, leading to improved strength and endurance over time. Furthermore, the increased effort can transform your walk into a more challenging and effective cardiovascular workout. Bala Bangles are particularly useful for individuals with limited grip strength who struggle to hold onto traditional dumbbells for extended periods.
Walking with wrist weights enhances functional fitness by improving mobility and strength for day-to-day activities, making them easier to perform and promoting independence as you age. Not only does this improve mobility, but taking a daily 15 to 30-minute walk can significantly reduce the risk of heart disease and provide mental health benefits such as reducing stress, anxiety, and enhancing mood.
While wrist weights are beneficial for most individuals, they may not be suitable for everyone. Zhang highlights that the added pressure on the wrists, elbows, and shoulders from wrist weights can potentially cause joint pain or injury over time. Improper use of wrist weights may also lead to posture issues, which can result in back pain or discomfort. Additionally, if you’re looking to achieve significant muscle tone and definition in your arms, wrist weights alone may not be sufficient, and targeted arm exercises with heavier weights are recommended.
To use wrist weights safely, start with a lighter weight such as one pound for beginners or two pounds for those with a strong shoulder and arm base. Maintain proper walking form to avoid overextending or making exaggerated arm movements that could compromise your posture. Ensure that the weights are adjusted correctly to prevent restricted circulation. Gradually increase the weight or mileage to prevent injury, and pay attention to any discomfort or pain, especially if you have pre-existing arm issues. Consult a healthcare professional if necessary.
Personally, after incorporating Bala Bangles into my walking routine for 30 days, I noticed significant improvements in arm muscle and strength. My posture has become better, and I feel more confident when performing tasks that require heavy lifting. The increased endurance and strength have allowed me to tackle longer walks more effortlessly and have positively affected my overall well-being. Walking with Bala Bangles has been a game-changer for me, and I can confidently recommend them for individuals looking to enhance their walking workouts and strengthen their upper body muscles.
