Weighted vests are often lauded as a way of maintaining bone density and muscle strength, especially for post-menopausal women. But the research is still out.
Bone density decreases steeply during the five to seven years after menopause. Half of women over 50 break a bone because of osteoporosis. And research suggests that exercise that puts stress on your bones can make they grow stronger. The belief behind a weighted vest is that you can put more force on your bones while walking and doing other exercises.
A new study looked at whether weighted vests could help older people with obesity avoid bone loss while losing weight, a common side effect. The study lasted a year. The researchers divided the people into three groups. One group changed their diet, one group changed their diet and wore a weighted vest eight hours a day, and the third group changed their diet and worked out three times a week. All three groups lost weight and similar amounts of bone mass. The exercise and weighted movement didn’t change things. But that was a study where people were actively losing weight, so it’s hard to tell if the result is the same for people who are aiming to avoid bone loss from aging.
Bone Health and Osteoporosis Foundation does not endorse weighted vests as there is no clear evidence of their benefits. They say more research is needed.
If you struggle with neck, back or shoulder pain, a weighted vest can worsen the situation. You should speak to a doctor before trying one. They may not be suitable for people who are unsteady on their feet or have any issues breathing. If you have any concerns at all, it’s better to talk to your doctor first.
Many people like hiking with them or going for long walks wearing a weighted vest. If you want to try one, it’s essential to take a short walk that is no longer than five minutes the first time, just to try it out. You want to be sure it doesn’t cause you any pain or breathing problems.
Wearing a weighted vest is like strapping dumbbells to your torso, so walking or working out in one adds more stress on your muscles and makes your lungs, heart and other muscles work harder. So, they can benefit your fitness levels and endurance. But, they may not be making your bones stronger.
