Exercise is, of course, the way to build both muscle and bone. But ... are there ways to make exercise easier, to “do less and accomplish more”?
My answer is “Yes!”
The weighted vest is one of the best short cuts and “exercise amplifiers” I know of. This is exercise equipment that you wear. It became my client Sheryl’s best friend, and it could become your best friend too! See why with our YouTube video.
Benefits for the athlete in all of us
Weighted vests were developed to enhance strength training in athletes. But this unique piece of equipment has a long list of benefits — even if you don’t consider yourself an “athlete:”
• Regular, long-term use can increase both muscle strength and bone mass while enhancing balance and stability and reducing lateral sway.
• Measureable improvement in muscle strength is seen in 12 weeks or less, and “feeling stronger” is often noted by the wearer, as Sheryl details in our video.
• Studies suggest that best results with improved bone mass take place when the vest is used over the long term, and when it is used while actively exercising.
• Using a weighted vest is simple, safe and effective. The vest has pockets that hold individual weights and you begin with only a pound or two of added weights. Over time, you add more weights, working up to a total of 10% of your body weight.
• A weighted vest is especially helpful for low-weight women. Wearing additional weight provides for increased ground-force impact with each step — helping to stimulate new bone growth and requiring less total walking time to achieve the same amount of bone-building stimulation.
There are so many interesting studies about the benefits of the weighted vest. One of my favorites looked at women aged 65–73 who exercised three times a week doing strength training (without the vest) combined with walking, stair climbing, and balance exercises while wearing the weighted vest. Gradually the weight in the vest was raised to 10% of the participant’s body weight.
Over the 32-week study, those doing the exercises with the vest gained 11% bone density in the hip (in the area known as the femoral neck, where fractures often take place), while also increasing balance and strength, and reducing body sway. The non-exercising sedentary control women lost significant hip density in the femoral neck.
As the researchers summarized, “This evidence clearly demonstrates that exercise training can offer a non-pharmacological alternative for improving bone health and balance in older women who choose not to take hormones or osteoporosis medications.”
So, why not grab your new best friend, the weighted vest, and get started exercising today? Learn more now.
References: Jessup, J. V., C. Horne, R. K. Vishen, and D. Wheeler. 2003. Effects of exercise on bone density, balance, and self-efficacy in older women. Biological Research for Nursing 4(3):171–180.
We created the Osteo Blast blog as our forum to express opinions and educate the public about natural means of supporting and improving bone health and overall wellness. As part of this forum, we sometimes discuss medical issues and medications, and their effects on bone health in general. However, we cannot advise readers about specific medical issues in this forum. If you wish to obtain advice from Susan E. Brown, PhD, about your specific bone health and nutritional concerns, please visit our Consultations page. Other specific medical questions should be referred to your healthcare provider.