Wearing a weighted vest might make you look like an FBI agent, but the only mission you’ll be on is to strengthen your bones. One in two women over the age of 50 will break a bone due to osteoporosis. And if you break your hip, your risk of dying within a year of that fracture is 25%.

As we age, our bone density naturally decreases, putting us at risk for osteoporosis and fractures. But what if you could take a proactive approach to strengthening your bones? Enter the weighted vest, a simple yet effective tool that can help improve bone density and overall health.

How Weighted Vests Work

Weighted vests are designed to add resistance to your movements, which stimulates your muscles and bones to work harder. This resistance triggers a response in your body, causing your bones to adapt and become stronger.

Benefits for Bone Density

Wearing a weighted vest can have a significant impact on bone density. Studies have shown that wearing a weighted vest while walking can:

• Increase bone mineral density: Regular use of a weighted vest has been shown to increase bone mineral density in the hips, spine, and legs. A 2000 study in the Journal of Gerontology found that women using a weighted vest for five years (combined with jumping exercises) maintained their bone mineral density more than those that didn’t.
• Reduce risk of osteoporosis: By strengthening bones, weighted vests can help reduce the risk of osteoporosis and related fractures.
• Improve balance and coordination: Weighted vests can also help improve balance and core stability, reducing the risk of falls and related injuries.

Additional Benefits

In addition to improving bone density, weighted vests can also:

• Increase muscle strength: The added resistance of a weighted vest can help build muscle strength and endurance.
• Boost metabolism: Wearing a weighted vest can also increase your resting metabolic rate, helping you burn more calories throughout the day.

How often should you wear a weighted vest? At least 1 hour, 3 times a week. As you are starting out, you may want to wear the vest for shorter periods if needed. I wear it on my walks and around the house while doing chores. You can also wear it during your strength training sessions for added results. For example, consider strapping it on for your squats, lunges, and upper body moves.

How much weight? Start with a vest weight between 5-10% of body weight.

When is a weighted vest contraindicated? It is not appropriate if you have a history of
vertebral fractures.

Here is the one I have (available on Amazon): ApexUp (10 lbs)

Resources:

Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women

Weighted vest exercise improves indices of fall risk in older women

Effects of exercise training with weighted vests on bone turnover and isokinetic strength in postmenopausal women

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.