Should You Walk with a Weighted Vest? Here’s What You Need to Know

As we age, maintaining strength, balance, and bone density becomes increasingly important. I’ve been walking regularly for years, but recently I’ve been looking for ways to boost the benefits of my walks. One tool that’s gaining popularity for enhancing walking workouts is the weighted vest. But is it the right choice for you? Let’s dive into the pros and cons, health benefits, safety considerations, and how to choose the right vest.

The Pros of Walking with a Weighted Vest

• Bone Strengthening: Weighted vests can help combat the natural loss of bone density that comes with aging. The additional load on your body increases the stress on bones, thereby promoting bone growth and strengthening. A 5-year study involving postmenopausal women found that wearing a weighted vest combined with jumping exercises effectively maintained their hip-bone mineral density.

• Improved Cardiovascular Health: Wearing a weighted vest can improve your cardiovascular health. The extra weight makes your heart work harder to pump blood to your muscles, which over time strengthens the heart and improves circulation. This can lead to lower resting heart rates, improved cholesterol levels, lower blood pressure, and better overall heart health.

• Increased Calorie Burn: Wearing a weighted vest during physical activity can help you burn more calories and potentially lead to weight loss. According to a study conducted by the American Council on Exercise, wearing a weighted vest that's at least 15 percent of your body weight can help you burn up to 12 percent more calories during physical activity. The reason for this increase in calorie burn is due to the extra weight provided by the vest, which causes your body to work harder and expend more energy.

• Increased Muscle Strength: When you wear a vest during activities like walking, your leg muscles—particularly the quads, hamstrings, and glutes—have to work harder to propel you forward. Additionally, your core muscles are engaged to maintain balance and posture, which helps build strength in the abdomen and lower back.

• Enhanced Balance: By slightly altering your body’s center of gravity, weighted vests can improve your balance and proprioception (your sense of body position). When you add weight to your body, your stabilizing muscles—those that control your posture and alignment—have to work harder to keep you steady.

• Functional Fitness: Strengthening muscles and bones helps with daily activities like climbing stairs, carrying groceries, and playing with grandchildren.

The Cons of Walking with a Weighted Vest

• Risk of Injury: Using a vest that’s too heavy or walking with poor form can strain joints, especially in the knees, hips, and lower back.

• Not for Everyone: People with pre-existing conditions such as osteoporosis, joint issues, or cardiovascular problems should consult a healthcare provider before using a weighted vest.

• Potential for Muscle Imbalances: If the weight isn’t evenly distributed or you overuse one side of your body, it may lead to muscle imbalances or discomfort.

• Added Heat: The vest can feel warm, especially in hot weather, which might make your walk less enjoyable.

How to Choose a Weighted Vest

When selecting a weighted vest:

• Start Light: When using a weighted vest, it’s important to choose the right weight. A good rule of thumb is to choose a vest that’s 5-10% of your body weight. For example, if you weigh 150 pounds, start with a vest weighing 7-15 pounds.

  Aim for no more than 10% of your body weight to avoid putting too much strain on your body. If you’re just starting out, you should start on the low end.

• Adjustable Weights: Opt for a vest that allows you to add or remove weight to suit your progress.

• Comfort and Fit: A well-fitting vest is key to maximizing the benefits and minimizing the risks of wearing a weighted vest. The vest should fit snugly against your body without restricting your movement or causing discomfort. Adjustable vests are an excellent option because they allow you to customize the fit and gradually increase the weight as you progress. Additionally, look for a vest with breathable materials and padding or soft lining to prevent chafing during extended use.

Who Shouldn’t Use a Weighted Vest

Weighted vests aren’t suitable for everyone. Avoid using one if you:

• Have joint pain or arthritis that’s aggravated by additional weight.

• Are recovering from surgery or an injury.

• Have severe osteoporosis or a history of fractures.

• Have cardiovascular issues; unless cleared by your doctor.

Activities That Are Inappropriate for Weighted Vests

While walking is an excellent activity for a weighted vest, some activities may be unsafe:

• High-Impact Exercises: Running or jumping with a weighted vest can strain joints. While a study demonstrated that controlled jumping exercises with a weighted vest can benefit bone density, these activities should only be performed under professional supervision. High-impact, unsupervised activities are not recommended for most older adults.

• Complex Movements: Activities requiring a high degree of agility or quick changes in direction may increase your risk of falling or injury.

• Extended Wear: Avoid wearing a weighted vest for long periods, such as during daily errands, as it can lead to fatigue and poor posture.

Is It Worth It?

Using a weighted vest can offer significant benefits for older adults, particularly for strengthening bones, improving balance, and burning more calories. However, it’s not essential for a great walking workout. If you’re new to exercise or have any concerns about your health, walking without a weighted vest is still an excellent way to stay active and healthy.

If you decide to give a weighted vest a try, start light, listen to your body, increase weight gradually, and limit the amount of time you wear the vest. And remember, walking—with or without a vest—is one of the best things you can do for your health and longevity!

Before starting any new exercise routine, it’s important to consult with a healthcare professional. They can help you determine if using a weighted vest is right for you and provide guidance on how to incorporate it into your workout routine safely and effectively.