Ankle weights can be used at home for low-impact exercises to build muscle strength in the legs, hips, and glutes, increase endurance, and improve cardiovascular health. They add resistance to activities like walking, leg lifts, and lunges, making muscles work harder and leading to improved strength and stamina. They can also aid in rehabilitation and improve mobility, but should be used for short periods and with caution, especially if there are pre-existing joint issues.