From the Guidelines
Weighted vests are a beneficial tool for improving bone health and preventing osteoporosis in older people, particularly when used as part of a combination exercise program that includes resistance training and weight-bearing exercises. The use of weighted vests has been shown to be effective in improving bone density, as the added weight creates more impact during movement, stimulating bone growth 1. According to a study published in the International Journal of Behavioral Nutrition and Physical Activity, interventions involving a combination of multiple exercise types or resistance exercise, such as those using a weighted vest, may improve bone health and prevent osteoporosis in older people 1.
Some key points to consider when using a weighted vest include:
- Starting with a lighter vest (5-10% of body weight) and gradually increasing the weight as strength improves
- Wearing the vest for 20-60 minutes during workouts, ensuring it fits snugly but comfortably across the torso with weight evenly distributed
- Incorporating a combination of exercise types, including resistance training, weight-bearing exercises, and endurance training, to maximize the benefits of the weighted vest
- Using the weighted vest as part of a high-dose and long-duration exercise program, such as 60+ minutes, 2+ times per week, for 1+ years, to achieve optimal results 1.
Overall, the use of weighted vests can be a valuable addition to an exercise program, particularly for older adults looking to improve their bone health and prevent osteoporosis.
From the Research
Benefits of Weighted Vest
- Weighted vests can be used to improve lean mass and lower extremity strength during exercise, as shown in a study published in 2018 2.
- The use of weighted vests during a dietary weight loss intervention is feasible and safe in well-functioning older adults with obesity, with no significant differences in weight loss or body composition between those who used the vest and those who did not 2.
- A study published in 2015 found that a rehabilitation program that included exercises with weighted vests and patient education improved quadriceps strength, bone mineral density, and dynamic balance in postmenopausal women with osteopenia 3.
- Weighted vest use during dietary weight loss may help attenuate loss of hip bone mineral density and increase bone formation in older adults with obesity, as suggested by a study published in 2017 4.
- Systematic reviews have found that weighted exercises, including those using weighted vests, can help maintain or increase bone mineral density in postmenopausal women, particularly when performed with high loading and intensity 5.
- Long-term exercise using weighted vests has been shown to prevent hip bone loss in postmenopausal women, with one study finding that a 5-year program of weighted vest plus jumping exercise maintained hip bone mineral density and promoted long-term adherence and compliance 6.
Key Findings
- Weighted vests can be a useful tool for improving muscle strength and bone density, particularly in older adults and postmenopausal women.
- The use of weighted vests during exercise or dietary weight loss interventions is generally safe and feasible, with few reported adverse events.
- Weighted vest use may help mitigate the negative effects of weight loss on muscle and bone mass, although further study is needed to confirm this.
Potential Applications
- Weighted vests may be a useful adjunct to dietary weight loss interventions or exercise programs for older adults or postmenopausal women.
- Rehabilitation programs that include weighted vest exercises and patient education may be effective for improving bone health and physical function in individuals with osteopenia or osteoporosis.
- Long-term exercise programs using weighted vests may help prevent bone loss and maintain physical function in older adults, particularly postmenopausal women.