The Benefits of Walking with a Weighted Vest

Walking with a Weighted Vest Strengthens Bones

We’ll address the many benefits of walking with a weighted vest but let’s start with how it helps bone health.

Walking with a weighted vest can be a simple yet effective way for you to improve bone health. The additional weight carried places increased stress on the bones, particularly those in the spine, hips, and legs.

This mechanical loading is a key stimulus for bone remodeling, encouraging the bones to adapt and become denser over time. As the body responds to the added resistance, it enhances bone mineral density, which is key for maintaining strong and healthy bones. 

Weight-bearing exercises like walking with a weighted vest have been associated with reducing the risk of osteoporosis and fractures, especially in postmenopausal women. As with any exercise program, it’s best for you to start with a manageable weight and gradually progress to avoid overloading the bones and joints.

Studies Showing Bone Health Benefits of Walking With A Weighted Vest

One study in 2017 found that a weighted vest helped increase bone formation in older adults that were experiencing weight loss.  This is noteworthy because typically during weight loss we are not gaining bone strength or density, especially if over 65 years of age.

Another study in 2000 showed that wearing a weighted vest plus jumping exercises for 5 years improved bone density and prevented bone loss in older postmenopausal women.

Always consult with your healthcare provider, especially if there are pre-existing conditions or concerns about bone health.

Walking With A Weighted Vest Increases Caloric Burn

When you walk with a weighted vest, it elevates the intensity of your workout, leading to a higher caloric burn. The added resistance forces your body to work harder, promoting weight loss and toning as you add steps to your day with a walk.

Another Benefit: Improved Cardiovascular Fitness

As your heart works to pump blood against the added resistance, walking with a weighted vest becomes an effective cardiovascular exercise. This can help improve heart health, increase endurance, and boost overall cardiovascular fitness.

Improved Posture and Balance

Walking with a weighted vest engages your core muscles as they work to stabilize your body. This engagement improves posture and balance, providing a functional benefit that extends beyond your walking routine..

Weighted Vests Are Adaptable Resistance

One of the key advantages of a weighted vest is its adaptability. You can easily adjust the weight to suit your fitness level and gradually increase it as you become more accustomed to the added resistance, providing a customizable and progressive workout experience.  

Weighted Vests Promote Muscle Building

Any added weight or resistance that you add during your workouts is going to help with building muscle.  The additional load adds resistance to your body weight, intensifying the effort required from muscles during various movements. 

This heightened muscle engagement contributes to improved strength, endurance, and overall muscle tone. One thing to keep in mind is that to build muscle, making sure you get enough protein is important.  You can read my blog post here about protein and how much is recommended.

Well-Rated Vests for Under $100

Takeaway Tip

Walking with a weighted vest offers a myriad of benefits, from increased calorie burn and cardiovascular fitness to stronger bones, muscles and improved balance. As with any exercise regimen, it’s important to start slowly, choose an appropriately weighted vest, and listen to your body.