Is a weighted vest effective for treating osteoporosis?

From the Guidelines

Weighted vests can be a useful adjunct in the management of osteoporosis, but they should not be relied upon as the sole treatment, and their use should be guided by a healthcare provider, particularly one specializing in osteoporosis, as evidenced by the latest research and guidelines 1. The use of weighted vests in osteoporosis management is based on the principle that increased mechanical load on bones can stimulate bone formation, as stated by Wolff's law. However, the effectiveness of weighted vests in preventing fractures or improving bone density is not well-established, and they should be used in conjunction with a comprehensive treatment plan that includes pharmacologic therapy, such as bisphosphonates or denosumab, and lifestyle modifications, such as a balanced diet and regular exercise 1. Key considerations for the use of weighted vests in osteoporosis management include:

• The weight of the vest, which should be typically 4-10% of body weight
• The type and frequency of exercises performed while wearing the vest, which should include weight-bearing aerobic activities and resistance training
• The individual's overall health status, including the presence of severe bone loss, balance issues, or certain medical conditions that may preclude the use of weighted vests
• The need for regular monitoring and adjustment of the treatment plan to ensure optimal outcomes and minimize potential risks. It is essential to consult with a healthcare provider before starting any exercise program with a weighted vest to determine the proper weight and progression, as well as to discuss potential benefits and risks, as highlighted in recent studies and guidelines 1.

From the Research

Effectiveness of Weighted Vests on Osteoporosis

• The use of weighted vests as a treatment for osteoporosis has been studied in various research papers 2, 3, 4, 5, 6.
• A study published in 2007 found that weighted exercises can help maintain bone mineral density (BMD) in postmenopausal women and increase BMD of the spine and hip in women with osteopenia and osteoporosis 4.
• Another study published in 2002 found that aerobics, weight-bearing, and resistance exercises are all effective in increasing BMD of the spine in postmenopausal women 3.
• However, a randomized trial published in 2000 found that weighted vest use did not result in improvement in multiple domains of strength and function and did not affect bone turnover markers in ambulatory older adults 6.

Key Findings

• Weighted exercises can be effective in maintaining or increasing BMD in postmenopausal women, particularly when performed with high loading and proper intensity 4.
• The effectiveness of exercise in preventing or treating osteoporosis depends on various factors, including the type and intensity of exercise, as well as adequate nutrient intake 5.
• Weighted vests may not be sufficient to produce strength gains or bone stimulation in older adults, particularly if the training stimulus is below the required amount 6.

Exercise Recommendations

• Aerobics, weight-bearing, and resistance exercises are recommended for increasing BMD of the spine in postmenopausal women 3.
• Weighted exercises should be performed with high loading and proper intensity to be effective in maintaining or increasing BMD 4.
• Exercise programs should be individualized and incorporated into a lifestyle change to be effective in preventing or treating osteoporosis 2.