Using a Weighted Vest Could Help You Fight Osteoporosis, Per Experts

Yahoo

28-02-2025

"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Regardless of age, we should all be considering ways to improve or maintain bone health. This is particularly true for people over 60, who have a higher chance of being diagnosed with osteoporosis. Regular exercise can help improve bone health, and in some cases, you'll see increased benefits if you do your exercises while wearing a weighted vest. We've got all the information you need on weighted vests, including recommendations for the best weighted vests for beginners and some ideas for how you can incorporate one into your life.
A weighted vest is essentially what it sounds like: A garment that has weights sewn in or as removable blocks in pockets. Wearing one adds a little extra resistance to your exercise routine, which can improve your cardiovascular fitness and have a positive impact on your bone density.
Meet the Experts: Alex Corbett, P.T., D.P.T. at BreakThrough Physical Therapy; Korsh Jafarni, chief of Houston Methodist Orthopedics and Sports Medicine at Houston Methodist West Hospital; Joseph Lipana, P.T., D.P.T., C.S.C.S., C.M.P.T., C.E.A.S., C.I.D.N., A.C.E.E.A.A. at Fyzical Punta Gorda FL; Jeremy Smith, orthopedic surgeon for Hoag Orthopedic Institute.
'Anyone looking to build strength connective tissue resilience, and bone density may benefit from a weighted vest,' explains Alex Corbett, P.T., D.P.T. at BreakThrough Physical Therapy.
Yes, wearing a weighted vest can help increase bone density. 'Wearing a weighted vest while exercising increases bone formation and decreases bone resorption,' explains Dr. Korsh Jafarnia, chief of Houston Methodist Orthopedics and Sports Medicine at Houston Methodist West Hospital. 'When the skeletal system is loaded or stressed, this stimulates bone forming cells. Conversely, when mechanical loads are decreased, more bone resorption occurs.'
Numerous studies have confirmed that wearing a weighted vest is beneficial for bone density. In a 2007 study on postmenopausal women, researchers found that as little as 12 weeks of exercise training with an weighted vest helped reduce bone loss. Another study, conducted in 2015, had postmenopausal women with osteopenia—a loss of bone density—complete a six-month exercise program that included the use of weighted vests. The study found that there was a significant increase in bone-mineral density among the women who followed the program.
Dr. Joseph Lipana, P.T., D.P.T., C.S.C.S. at Fyzical Punta Gorda FL suggests starting with a vest that's five to 10 pounds. 'This is an appropriate weight for those without osteoporosis or osteopenia,' he says. 'Those with osteoporosis or those with a history of vertebral or hip fractures should start with an even lighter weight. As your body adapts, you can slowly increase the vest's weight, making sure not to exceed 4 to 10% of your total body weight.'
The best type of exercise to improve bone-mineral density is strength training, specifically HiRIT (high-intensity resistance and impact training). One study of postmenopausal women with low bone mass who did 30-minute HiRIT workouts twice a week showed improvements in bone-mineral density. This type of workout typically involves movements like squats, deadlifts, and presses.
Dr. Jafarnia notes that a weighted vest should be worn for activities that increase resistance, in order to stress the skeletal system and stimulate bone-forming cells. For example, it would be more beneficial to wear one running or walking than it would be to wear one while riding a stationary bike. 'As another example, doing squats while wearing a vest would increase the mechanical load on the skeleton, while seated leg extension exercises while wearing a weighted vest would not,' he explains. 'Impact activities such as jumping in a weighted vest have also been shown to help increase bone density.'
Lipana explains that weight-bearing exercises are best for stimulating bone density. Examples he lists include walking, squatting, forward or sideways lunges, step-ups, heel and toe raises, and chair rises (moving from sitting to standing).
Dr. Jafarnia also shared that if you haven't ever done resistance exercises or strength training, you shouldn't start doing these exercises with a weighted vest. 'A weighted vest should be used to enhance exercises a person is already comfortable doing,' he says. 'If you have never done lunges or squats, starting them with a weighted vest may exacerbate poor posture or form, which could lead to injury.'
Since bone loss increases after age 50, people 50 and older—especially post-menopausal women—can benefit from using weighted vests.
Additionally, people who are losing weight are good candidates for wearing weighted vests. 'These individuals often have weight loss- associated bone loss. Just as an astronaut in low gravity has accelerated bone loss due to less load on the skeleton, rapid weight loss results in less load on the skeleton, and can cause bone loss,' explains Dr. Jafarnia. 'Very rapid weight loss often occurs in individuals who are using the increasingly popular GLP-1 agonist drugs like Ozempic. Accordingly, it is important to be proactive in minimizing bone loss associated with this rapid weight loss.'
Dr. Jeremy Smith, orthopedic surgeon for Hoag Orthopedic Institute, notes that fitness enthusiasts can also use a weighted vest for a more intense strength-building workout.
If you have severe osteoporosis or a history of vertebral or hip fractures, you'll want to avoid impact exercises in a weighted vest since this can increase the risk of falls. Lipana suggests consulting your primary care physician if you're unsure whether or not it's a good idea to add a weighted vest to your exercise routine. Dr. Smith says that people with joint problems and heart problems may want to avoid weighted vests without direct input from a doctor or physical therapist. The same is true for pregnant women.
Corbett suggest looking for a vest that is comfortable and has the ability to change and increase loads easily. 'If someone purchases a 10-pound vest and eventually becomes stronger, they will need a heavier vest to continue to see benefits,' he explains.$28.89 at amazon.com$49.95 at amazon.com$69.99 at amazon.com$239.99 at amazon.com$39.97 at walmart.com$47.99 at amazon.com
Jafarnia says there are many modifiable factors that can help improve bone health. They include:
Not smoking
Limiting alcohol use
Doing strength training incorporating all the major muscle groups two to three times per week
Getting enough calcium and vitamin D
Doing a variety of exercises
'Long-lasting consistent changes are important,' he says. 'Less than 10 percent of adults over the age of 65 meet the physical activity guidelines. Find an activity you enjoy that incorporates resistance, otherwise you're less likely to continue it.'
You Might Also Like
Can Apple Cider Vinegar Lead to Weight Loss?
Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50