In this episode, we explore the growing trend of weighted vests, especially among women in perimenopause and beyond. Read on to learn in depth about weighted vests to help you decide if they are right for your unique body and goals.

I’ve noticed a trend recently as I take my daily morning walks. Women in my neighborhood seem to be adopting weighted vests as part of their routine. If you’ve seen the same thing or heard chatter about it, you’re not alone. The modern use of these vests has been around for about 30 years, with companies like Hyperwear leading the charge since their patent came out about a decade ago. However, you might find the trend picking up steam now more than ever.

Drawing inspiration from conversations with women over 40, I decided to dive deeper into the world of weighted vests. Here, I’ll break down the benefits, potential drawbacks, and whether this new addition to your workout could be a good fit for you.

What Exactly Is a Weighted Vest?

In the simplest terms, a weighted vest is an outer garment loaded with weights, designed to add extra weight to your body. Conveniently worn over your clothing, it’s a hands-free alternative to holding weights during activities like walking around the neighborhood or even doing housework.

Benefits of Weighted Vests

Bone Density & Health:

One of the most compelling benefits of using a weighted vest is its contribution to bone health, particularly for women in perimenopause and beyond. A study published in Quality of Life Research discovered that older participants who exercised with weighted vests increased their bone density by 1%. Although this mainly affects hip bone density, it’s vital for dodging the dangers of osteopenia and osteoporosis.

Balance and Strength:

Wearing a weighted vest may enhance your balance, muscle strength, and endurance. It challenges your muscles to adapt to the new weight, forcing muscles to engage more intensely, which may even improve your mental health!

Increased Intensity:

Adding a vest ramps up the intensity of various activities by increasing the resistance against your body. Whether you’re exercising or running errands, you’ll be working harder than usual which is great for enhancing both strength and cardiovascular health.

When and How to Use It

While wearing a weighted vest can be beneficial, it’s important to introduce it carefully. Start with low-impact activities and gradually progress. You want your body to acclimate to the additional weight to avoid unnecessary strain.

Who Should Avoid Weighted Vests?

Remember, not everyone is suited for weighted vests. Individuals with spinal issues such as kyphosis, scoliosis, or disc degeneration should consult their doctors first. Similarly, those with osteoporosis or impaired balance or vision should proceed with caution.

Finding the Right Weight

It’s best to start with a vest that weighs around 5% of your body weight and gradually work your way up to 10%. You’d also want a vest where weights are evenly distributed to simulate natural weight gain, ensuring balanced impact on your body.

Choosing the Right Weighted Vest

When opting to purchase a weighted vest, consider the following:

• Fit & Comfort: Look for vests that resemble snug workout tops without restricting your movement. Women might prefer X-shaped designs for better accommodation over larger chests.
• Quality Material & Durability: Choose durable materials like nylon that can withstand sweat and everyday use.
• Adjustability & Washability: A washable, adjustable vest is essential. Make sure the weights and fit can be tailored to your preference.

One brand I trust is Hyperwear thanks to their durability and product performance, despite a potentially higher price point.

My Personal Take

Personally, I haven’t invested in a weighted vest yet due to my current bone health and the intense heat I endure in Houston. However, for those who see a potential benefit in their routine, it could be a worthy addition.

Before purchasing, especially if neck and back issues concern you, consult with a healthcare provider to ensure it’s right for your body. And if you find this discussion helpful, feel free to share it with your friends on social media and foster a community of informed and empowered walkers!

Go forth and have a graced day!

Links:

Research Used in Today’s Episode

• The effect of a weighted vest on perceived health status and bone density in older persons
• (Quality of Life)
• How To Use A Weighted Vest For Osteoporosis And Overall Bone Health, According To Experts
• Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women
• I have a family history of Alzheimer’s disease. I wanted to understand my own risk
• Research: Weighted Vest for Osteoporosis?
• Hyperwear Weighted Vests