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Weighted Vest Walking for Improving Bone Density

Writer's picture: Dr. Sieara HinshawDr. Sieara Hinshaw

You might be wondering how to improve or at least stop the gradual decrease in your bone density if you have osteopenia or osteoporosis. There are medications, supplements, and diet considerations you can implement if appropriate. But I’m most interested in talking about the ways you can help your bone density without those things. There’s great news! Moving your body more and in specific ways can really help your bone density! And while it’s never too late to start, it is always best to get on these habits early. We start seeing more bone loss after age 50. I like to think of it like putting coins in a piggy bank. The earlier you start building those healthy habits, the better.


How Do Bones Grow?


You may only think about bones growing from infancy through the teenage years. But really, we experience bone growth during other times as well.


Osteoblasts are the cells responsible for bone growth. They are active in 3 general phases:

1)      Growing new bone (mostly happening from 0-25 years of age)

2)      Reshaping bones with age (remodeling)

3)      Healing bones (for example, after a broken bone)


Osteoblasts (bone builder cells) get activated by a chemical reaction, and once activated they move into action to start laying bone matrix. This mixture eventually hardens into new, healthy bone.


There are also cells called osteoclasts that break down bone tissue. While less active during ages 0-25, they work together with osteoblasts from ages 25-50 keeping bone loss and growth pretty balanced. Then after age 50 we start to see more activity from osteoclasts leading to more bone loss.


How does our body know when to send out the osteoblasts versus the osteoclasts?


There is a third cell called osteocytes. They are the most common type of cell in bones and are essentially the sensors. They listen to the stressors (or lack of stressors) placed upon the bone and help signal to either osteoblasts or osteoclasts.


Osteoporosis is when bone becomes weakened and is more likely to experience fractures. So, with osteoporosis there is an imbalance between osteoblasts (bone builders) and osteoclasts (bone demolition crew) that leads to bone resorption (our body resorbing bone) and therefore less bone formed. During childhood, the bone formation outpaces the bone resorption. But with age and lack of exercise, the bones are reabsorbed more often than they are formed. Over time this leads to more fragile skeletons and more potential fractures after a fall, etc.


What is osteogenic loading?


This is where osteogenic loading comes in. This is a fancy phrase for the weight that is placed on bones from weight bearing activities like walking, jumping, running, certain times of strength training that stimulates bone growth (getting those osteoblasts to work). It takes a certain amount of “load” or weight placed on the bones to stress it enough to stimulate the osteoblasts. Learn more about osteogenic loading here.


We know that generally exercises that require you to be upright against gravity are more effective than lying down for improving bone density. We also know that adding load (weight) to your skeleton is also a way to help improve bone density. For example, this might mean wearing a weighted vest, or squatting while holding a weight at your chest.


So here are a few ways that weighted vests can help your bone density.



A woman wearing a weighted vest while walking her dogs to help improve her bone density and prevent osteoporosis in Asheville, NC.

 

How Weighted Vests Help Bone Health


  1. Increased Load on Bones


    Bones respond to weight-bearing activities by increasing bone formation (as mentioned above). The extra weight from the vest creates a greater load, stimulating your bones to adapt and grow stronger.


  2. Low-Impact but Effective


    Walking is a relatively low-impact activity, meaning it’s easier on your joints than activities like running or jumping. Adding a vest boosts the bone-strengthening benefits without requiring the need for running or jumping. While many with low bone density are safe to jump or run (especially if guided by a Doctor of Physical Therapy), there are some cases in which it may be unsafe to do. Walking with a weighted vest is a great alternative.


  3. Engages Muscles and Core Stability


    A weighted vest also activates your muscles, especially in your core and legs. Stronger muscles help support your bones, can reduce your risk of fractures, reduce your risk of falling, and improve your overall function.

 

Weighted Vests and Balance


There is also some evidence that walking with a weighted vest can improve your balance. A study had 36 sedentary, postmenopausal women divided into 3 groups: aerobic, weighted vest, and control. The aerobic group performed treadmill walking for 30 minutes, 3x/week for 6 weeks. The weighted vest did the same but with a vest at 4-8% of body weight. It was found that both exercise groups improved bone density, the weighted vest group had an improvement in balance.


Similarly, this study found that postmenopausal women who had 32 weeks of 3x/week exercise (strength training, stair climbing, walking, and balance exercises with a weighted vest) had significant improvements in bone density at the femoral neck, balance, and weight loss compared to the control group.


Decreasing your risk of falling with age can literally be life changing. Pretty cool that we can see improvements in balance from incorporating a weighted vest into our walking and potentially balance exercises as well.

 

Tips for Using a Weighted Vest Safely


  • Start Light: Begin with a vest that’s 5–10% of your body weight and gradually increase as your strength and tolerance improves.


  • Good Posture is Key: Think about keeping your ears stacked over your shoulders, and shoulders over your hips for a tall, strong position while walking.


  • Consistency Matters: Regular sessions, at least 3–4 times a week, can have a cumulative effect on bone health. This study supports the idea that consistent training over a period of time is best as postmenopausal women who engaged in weighted vest walking and jumping training 3x/week with a follow-up 5 years later had improved bone density compared to controls.


  • Pair with a Healthy Diet: Adequate calcium, vitamin D, and protein are essential to support bone growth and repair.

 

Why 5% to 10% of Body Weight?


  • Safety First: This range provides enough added stress to stimulate bone growth without overloading your joints or muscles, reducing the risk of injury.


  • Progressive Overload: Starting lighter allows your body to adapt gradually, which is essential for long-term bone and joint health.


How to Calculate the Weight


  • 5% of Body Weight: For a 150-pound person, this would be 7.5 pounds.

  • 10% of Body Weight: For a 150-pound person, this would be 15 pounds.


How to Adjust the Weight


  • Start Light: Begin with the lower end of the range (5%) and see how your body responds.


  • Gradually Increase: If you feel comfortable and experience no pain or discomfort for a 2-4 weeks of weighted walking, then you can start to add a few pounds of weight every month or two.


Special Considerations


  • If you’re older, new to weighted exercises, or have more advanced osteoporosis or osteoarthritis, you may want to start with a vest closer to 3-5% of your body weight.


As always, my recommendation is to listen to your body and consult a Doctor of Physical Therapy. We are the human movement specialists of the healthcare fields. Reach out to me at Outshine Physical Therapy and Fitness in Asheville, NC with any questions. I work with perimenopausal and menopausal women every day to help them improve their bone density, and to help them learn how to strength train safely and effectively. The last thing we want to be in old age is frail!


I’d love to help you achieve your health and movement goals in 2025. Click below to set up your free intake call with me!


Sincerely,

Dr. Sieara



Book your FREE consult call here!

 

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