{"id":625849,"date":"2026-10-09T23:16:12","date_gmt":"2026-10-09T23:16:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/625849\/"},"modified":"2026-10-09T23:16:12","modified_gmt":"2026-10-09T23:16:12","slug":"maya-jamas-at-home-ankle-weight-habit-is-a-low-effort-way-to-fit-exercise-in-heres-how-to-do-it","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/625849\/","title":{"rendered":"Maya Jama\u2019s at-home ankle weight habit is a low-effort way to fit exercise in \u2013 here\u2019s how to do it"},"content":{"rendered":"

Maya Jama has found a simple way to fit movement seamlessly into her day \u2013 without carving out extra time for workouts or changing her schedule.<\/p>\n

\u2018I\u2019ve found wearing ankle weights<\/a> really useful, putting on thick socks and weights while I do my daily activities for some extra resistance,\u2019 the Celebrity Traitors star revealed to Stylist<\/a>. <\/p>\n

It\u2019s as easy as that: she wears ankle weights while doing chores and activities around the house. <\/p>\n

The presenter has other hacks for slotting exercise into your daily routine, too. \u2018Every morning, I put good music on and dance around my bedroom or run up and down the stairs,\u2019 she said. <\/p>\n

She\u2019s even found a way to make watching TV count towards her daily exercise quota. \u2018I\u2019ve got a bike<\/a> in front of my TV so I can jump on that when I\u2019m watching something,\u2019 she added.<\/p>\n

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Kristy Sparow\/\/Getty Images<\/p>\n

Wearing ankle weights is a particularly handy way to make your daily activities more effective. They add resistance to every movement you make \u2013 every step, every leg lift, every stretch \u2013 meaning they can help build muscle<\/a>. \u2018They increase the intensity of certain movements,\u2019 Maria Eleftheriou<\/a>, Head of Barre<\/a> at boutique fitness brand Psycle<\/a> explains, \u2018which makes the muscles work harder, increasing the lean mass of that muscle over time. They will also target all your micro muscles, similar to barre and Pilates, which you don\u2019t get so much in compound exercises<\/a>, like squats and deadlifts.\u2019<\/p>\n

Adding ankle weights can also mean you burn more calories than if you didn\u2019t wear them. \u2018Walking with ankle weights can give you a higher metabolic output so you burn more calories as well as building more strength in the lower body,\u2019 Eleftheriou tells us. \u2018They will also elevate the heart rate.\u2019<\/p>\n

There\u2019s just one caveat: wearing them while walking around for long periods, running up and down stairs or moving quickly can alter your gait and put extra strain on your joints. Start light with 1-2lb weights, and make sure they\u2019re \u2018snug enough to stay in place, but not so tight you cut off your circulation,\u2019 says Eleftheriou.<\/p>\n

And remember that incidental movement shouldn\u2019t be a complete replacement for a balanced fitness routine. Adults should aim for a combo of aerobic activity and muscle-strengthening exercise, with the NHS<\/a> recommending at least 150 minutes of moderate-intensity activity each week, alongside strength work on two or more days.<\/p>\n

All that said, if the thought of squeezing another workout into your diary feels overwhelming right now, take Maya\u2019s approach as a reminder that you can get movement in without structured sessions. We’re off to get our ankle weights.<\/p>\n

Want to train like Liz Earle<\/a>? Liz\u2019s PT, Michael Garry, has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It\u2019s designed to remove one of the biggest barriers to fitness: time. You\u2019ll train for just 35 minutes three times a week \u2013 Liz\u2019s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz\u2019s plan today.<\/p>\n

GET THE PLAN<\/a><\/p>\n

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As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.<\/p>\n

After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!<\/p>\n

Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red. Today, she oversees all fitness content across Women’s Health online and in <\/a>print, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, which showcases the women proving that age is no barrier to exercise.<\/p>\n

She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0\u00a0<\/p>\n