Health
Should You Try Walking With a Weighted Vest?
Health Points
- Weighted vests can intensify walks, benefiting heart, muscle, and bone health.
- Some people, especially those with joint or balance issues, should consult a doctor before use.
- Weighted vests may aid weight loss and support core and bone strength when paired with other exercises.
Weighted vests are gaining popularity as a workout tool for those seeking a more challenging walk. These garments add extra resistance, making your muscles work harder with every step.
According to Dr. Tiana S. Woolridge, a sports medicine physician, “Weighted vest walking improves cardiovascular fitness, muscular endurance, and bone health, with weight loss as a possible secondary benefit.”
Research highlights that walking with a weighted vest can boost cardiovascular endurance. A study showed women with obesity who used vests during circuit training saw notable fitness improvements compared to those who didn’t.
This added weight encourages your heart and lungs to work more efficiently, potentially lowering risks for chronic illnesses like obesity and high blood pressure. It also activates core muscles, which helps with stability and makes daily activities easier.
While a weighted vest can enhance core engagement, experts like Dr. Woolridge recommend supplementing with specific core exercises such as planks or crunches for optimal results.
Some studies suggest wearing a weighted vest could help increase bone density, particularly for older adults and those at risk for osteoporosis. However, Dr. Kristen M. Beavers cautions that these benefits are mainly cardiovascular and that research on bone effects is still developing.
Weighted vests may also provide a modest boost to weight loss by increasing calorie burn. Studies indicate wearing a heavier vest can lead to slightly more fat loss, especially when combined with a balanced routine and healthy habits.
“The additional load on your body forces your muscles to work harder and therefore use up more oxygen, so your heart rate will increase quickly to deliver that oxygen,” Dr. Woolridge adds.
If you have arthritis, joint pain, balance concerns, or any serious preexisting conditions, it’s important to get your doctor’s approval before trying a weighted vest.
Want to add some variety to your walks? Consider speaking to your healthcare provider to see if a weighted vest might suit your fitness goals and lifestyle.
