Weighted Vests—Fad or Bone-Health Fix? By: Rachel Kelly

I can’t be alone in saying that the health and fitness industry ebbs and flows quite frequently. There is always a new gadget, get fit quick method or top exercise. But has anyone taken a peek out their car windows lately? Is it just me or is everyone walking? Well, not just walking but wearing a weighted vest and walking.

If you are a Gen X or Millenial, you have probably considered the newest fad, weighted vests. But is this a social media craze or a health benefiting tool? Weighted vests are gaining popularity particularly among individuals looking to enhance bone health, increase calorie expenditure, and improve overall wellness. However, the question remains: is walking with a weighted vest merely a passing fad, or does it provide substantial, research-supported advantages—especially for post menopausal women and those worried about bone density? Lets take a deep dive into weighted vests:

When estrogen levels decrease during menopause, bones will begin to be broken down and the rate at which your body tries to regenerate it can not keep up. This may result in a decline in bone density, with losses reaching as high as 20% throughout menopause. This increases the risk of conditions such as osteoporosis and fractures. As there are typically no symptoms until a fracture happens, focusing on prevention is crucial. Tools like weighted vests can come in handy, increasing load on your bones safely and gradually. Weighted vests along with a healthy diet, and supplements such as Vitamin D and Calcium are great ways to enhance bone density.

Research is still developing in the areas of weighted vests and menopause. Considerations should be based on your overall comfort, symptoms and any diagnosis that you may be facing. For those with Pelvic Organ Prolapse, you may have been told don’t load. This can be very individualized. Please follow up with me if you have any questions in this area. When activities and weight lifting are paired with mindful movements and pelvic floor exercises, the benefits may outweigh the outcome.

How to Safely Choose YOUR Weighted Vest:
1. Start Light- weight should be 5-10% of your body weight –  Always consider your limitations, posture, balance and joint comfort.
2. Check in with Rachel or a fellow Core Therapies Chiropractor if you have any wearing questions or concerns – You can always progress when you are feeling comfortable and your body is ready for an increase.

While this was not a blog to have you run out and buy a weighted vest, prioritizing your health fad or not is very important. Whether your strapping on a weighted vest or grabbing some dumbells, weight training continues to be the gold standard for bone health. Weighted vests can be a low risk tool to better your overall health.