Can Wearing A Weighted Vest Build Bone Density?

Bone health is a crucial aspect of overall well-being, especially as we age. Maintaining strong bones helps prevent fractures and osteoporosis, a condition characterized by weak and brittle bones. While most people are familiar with traditional methods like calcium supplements and weight-bearing exercises, there’s another tool gaining popularity in the fitness world: the weighted vest.

In this blog post, I’ll share what I’ve been learning about weighted vest for bone health.

Understanding Bone Health

Before delving into the role of weighted vests, it’s essential to understand how bones function and the factors that affect their health. Bones are living tissues that continuously undergo a process called remodeling, which involves the removal of old bone and the formation of new bone tissue. This process is influenced by various factors, including nutrition, hormones, and physical activity.

If you want to dig deeper I have a blog post and a Walk And Learn Podcast on what bone health is and why it’s so important. Just click on the links below.

What is Bone Health and Why It Matters Blog Post

30 Minute Walk and Learn – What is Bone Health and Why It Matters on YouTube

Bones Need A Load

Over 100 years ago Julius Wolff, a German surgeon, discovered that our bones become thicker and stronger over time to resist forces placed on them and thinner and weaker if there are no forces at all, such as too much sitting, bed rest and space travel.

Weight slightly compresses the bones and triggers the cells to grab more calcium and other minerals, to build bone density.

Recently scientific studies have found that a force of 4.2 times your body weight is needed to trigger a bone building event.

So What Is A Load For Your Bones?

Just standing up or walking puts a load on your bones but higher impact like jumping or strength training are needed to meet 4+ requirement..

Let’s get down to the physics of it…now don’t run away. It can be cool if you understand why you’re doing the exercise you’re doing.

Newton’s second law of motion states that force is equal to mass times acceleration F = M*A. Since bones like a load let’s see how we can apply this:

• When we’re just standing still the load on your bones is static and it’s equal to your weight or mass x gravity. The only acceleration you have on your body is gravity.

• To get more force you either have to increase your mass (wear a weighted vest) or create a dynamic load by adding velocity to your mass and having the earth stop you, like jumping. Got it?

The Role Of Weighted Vests for Bone Health

Weighted vests are a relatively recent addition to the world of fitness equipment. These vests are designed to add extra weight to your upper body, creating resistance during various exercises. The idea behind using a weighted vest for bone health is to increase the weight on the bones and to also enhance the impact of weight-bearing exercises without putting excessive strain on joints and muscles.

Other Benefits Include:

• Improved Balance. I found a study done on 36 postmenopausal women with osteoporosis. Participants were divided into three groups: aerobic, weighted vest, or control. After six weeks of exercise, results showed the control group’s balance score went down by 28.96%. But the aerobic group boosted their balance score by 49.68%. And get this, the weighted vest group saw a whopping 104.66% increase! Clearly, the weighted vest group had the best results. This is important because research shows that balance impairment increases the risk of falling in older adults.

• Improved Leg Strength. Adding more weight to your body while doing your lower body exercises can (squats, lunges, etc) can improve your leg strength because you are causing the muscles to work harder.

Are you thinking “Wow, great, sign me up! This sounds like the perfect way for me to improve my bone health”? As with all things there are some risks.

Are Weighted Vests Safe?

While weighted vests can be beneficial for bone health, it’s essential to use them correctly and consider the following precautions:

1. Consult a Healthcare Professional: Before incorporating a weighted vest into your routine, consult with a healthcare provider, especially if you have any pre-existing medical conditions or concerns.
2. Proper Fit: Ensure that the weighted vest fits snugly but comfortably to avoid excessive strain on your shoulders and back.
3. A vest shouldn’t be worn if you already suffer from knee or back pain. Wearing a weighted vest can increase the load on those areas and make the problem worse.
4. Already have poor posture? Wearing a weighted vest may cause more harm than good. As we age, the (vertebrae in the spine can weaken due to bone loss. So, if your shoulders are rounded and the curve in your upper back is a little more pronounced, hold off on using a weighted vest. First improve your posture, then re-visit adding a weighted vest later. 28 Days To Better Posture
5. Gradually Progress. Start with a lighter weight and gradually increase it to allow your body to adapt to the added load.

How to get started

1. First, you want to choose a design and fit that can be easily adjusted. It should offer a snug fit, but not be so tight as to impact your ability to move and breathe. I found this one on Amazon and it fits a women’s body really nicely I bought the one with 16 lbs. Empower Weighted Vest For Women
2. Start small. Gradually increase the weight of the vest as well as the time you wear it. Your body will adapt but it needs time. How much weight your start with depends on your fitness level. The one I bought has 1 lb. weights so I started with that then added 1 lb. a week. There are guidelines that say you should not exceed 10-15% of your body weight.
3. How long to wear it? For most healthy individuals the answer is the longer you have it on the better. Various studies used the vest for at least 1 hour, 3 times a week. Remember, it is important to build up strength and work up slowly with the weights. And, take the vest off when you find yourself getting fatigued or if the weight begins to cause pain anywhere in your body,

What Activities Can I Do With A Weighted Vest

EVERYTHING! I would start with just wearing it around the house just to make sure it doesn’t cause any pain, rubbing or pinching.

Then work up to walking in it (even running if you can still run). I’ve started to use it in my strength training session to add on some extra weight without having to hold those heavier dumbbells. Try it with my FREE Full Body Strength Workout HERE

Key Take Aways

Incorporating a weighted vest into your fitness routine can be a valuable addition to support bone health. By adding resistance to weight-bearing exercises, you may stimulate bone remodeling and increase bone density over time. However, it’s essential to use weighted vests safely and consult with a healthcare professional before starting any new exercise regimen, especially if you have underlying health issues. Remember that a holistic approach to bone health, including proper nutrition and lifestyle choices, is key to maintaining strong and healthy bones throughout life.

Here are more resources to help

• How To Prevent Bone Loss Blog
• 30 Minute Walk and Learn – How to Prevent Bone Loss On YouTube (great to wear your weighted vest)
• How To Create a Resilient Body Blog
• 30 Minute Walk and Learn – How to Prevent Bone Loss On YouTube (great to wear your weighted vest)

Do you already have osteoporosis?

Try my Osteoporosis Fitness Program with update workouts for October of 2023

If you need help, just schedule a FREE 30 minute wellness consultation. BOOK NOW