According to the National Osteoporosis Foundation, over 54 million Americans are living with low bone mass or osteoporosis.
Since many of my clients are female, this is a frequent topic of discussion. In addition to supplements, medications, and weight training, I also recommend a weighted vest. Women who are most at risk for bone fractures are those with small frames and often don’t weigh very much.
The weighted vest offers all the benefits of greater “stress” on the bones without the health risks of additional body weight.
A few additional thoughts:
1. I usually recommend buying a vest with adjustable weights up to 15-20 lbs.
2. Start by using about 6 lbs with equal distribution of weight in the front and back. You can slowly add weight as you get stronger
3. First wear it around the house to get use to it, then you can wear it when you go for your walks, run errands, housework, etc.
4. Understand you may be sore initially with the “extra” weight you are now lugging around, but that will help with loading the spine and hips to promote increased bone density.
Leave a comment if you have any questions, enjoy!
Ed Deboo, Physical Therapist, Bellingham, WA