The Common Sense Approach to Weighted Vests: What You Need to Know

As someone who treasures a daily morning walk, primarily to enjoy some sunshine and fresh air, I’ve noticed a growing trend. Who else has seen increasing numbers of women sporting weighted vests, especially in midlife? It’s hard to miss on Instagram or neighborhood chats, and perhaps you’re asking yourself, “Should I get a weighted vest?” Let’s explore this together.

In this edition of the Common Sense series, I’m cutting through the noise around weighted vests to help you decide if it’s right for your body and goals. For a deeper dive, check out my extensive discussion in Season 23, Episode 17, titled “Should I Wear a Weighted Vest?”

What Are Weighted Vests?

Weighted vests are exactly what they sound like – vests that add weight to your body, typically worn over clothing during walks or light workouts. Available in two main styles: a zip-up regular vest or an X-shaped style, you may choose based on personal preference and climate concerns. In hotter areas, the X design allows more airflow.

The Benefits of Weighted Vests

Before jumping into wearing one, understand that a weighted vest is not a substitute for strength training. It supplements your routine rather than replacing it. Here are some benefits:

• Bone Density Improvement: Crucial as estrogen decline in midlife women accelerates bone loss. A study showed a noticeable difference in bone density between weighted-vest wearers and non-wearers.
• Balance Enhancement: Adding weight engages stabilizing muscles, improving balance and reducing the risk of falls.
• Increased Cardiovascular Intensity: For flat terrains without hills, a vest adds extra workout intensity.

Interestingly, research correlates weighted vests with mental health benefits, including Alzheimer’s prevention.

When Weighted Vests Might Be a Risk

Weighted vests aren’t for everyone, especially those with specific health conditions. If you have kyphosis, scoliosis, spinal stenosis, disc issues, osteoporosis, poor balance, or impaired vision, consult a doctor before use.

Common Sense Tips for Using Weighted Vests

1. Start Small: Begin with light weights, around 5% of your body weight, and gradually increase.
2. Break-In Gradually: Wear the vest for short periods to acclimate your body.
3. Even Weight Distribution: Ensure weight is distributed evenly to avoid undue strain.

While they aren’t essential for everyone, they can be beneficial tools to boost intensity, balance, and bone health.

Considerations on Vest Selection

• Opt for adjustable weights and washable materials.
• Choose a design that accommodates your body shape, especially if you are a larger-chested woman. The X design might suit you better than a zip-up.
• Verify the vest’s weight limits and adjust according to your body weight.

Conclusion

Weighted vests offer genuine benefits but are not a cure-all. Assess your personal goals and health metrics, such as DEXA scan results and bone density, to decide if it’s a worthwhile addition to your fitness arsenal.

Remember, it’s about knowing your why, numbers, and body. Find what suits you best on your holistic wellness journey, whether that’s incorporating a weighted vest or exploring other fitness tools. Stay informed, and approach your fitness with common sense and discernment.

Final Words

Thank you for joining me on this journey of understanding weighted vests. Go out there and have a graced health-conscious day!

Episode Links:

Listen to the original episode: Do I Need a Weighted Vest?

Research used in today’s and original episode on weighted vest:

• 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