Why People Are Adding Weight to Walks
Looking to build stronger bones, burn more calories, and get more out of your daily walks? A weighted vest might be your new favorite fitness tool.
Why Walking Is Such a Powerful Habit
Walking, not just a movement, but one of the simplest, most accessible ways to stay active and fit. The benefits of walking are well-documented–improved heart health, decreased body fat, strengthened muscles, better bone density, and lowered risk of chronic disease.
What a Weighted Vest Does
But what if you could amplify these benefits with one simple accessory? The weighted vest.
You’ve probably seen them before: maybe at the gym, on a runner, or even worn by someone out on a walk. You may have even wondered, what’s the point?
We’re going to uncover that: what a weighted vest does, the science-backed benefits, how to safely use one, and how to support your weighted vest routine with proper recovery and supplements.
Weighted Vest Types and How They Fit
The weighted vest comes in a variety of styles, but one of the most popular today is the form-fitting design with adjustable pockets. These allow weight to be removed or added, while keeping the weight evenly distributed across the body. This simple yet versatile product can be worn at any time–walking, running, at the gym, or even while doing chores around the house.
The Key to Getting Results
The key for how to use a weighted vest to get the most benefit is just consistency. Adding resistance to everyday movement allows for an intensified exercise: increasing caloric burn, strengthening muscles, and improving endurance.
These are the more obvious benefits of weighted exercise, but it’s the less obvious ones that may be true game changers for your daily routine.
Science-Backed Benefits You Might Not Expect
Improved functional mobility
Research shows that adding a weighted vest into your fitness routine can significantly increase functional mobility–balance, coordination, and overall strength. This translates to greater independence and safety with everyday movement.
Improved body composition
Weighted vests can help to decrease body fat while increasing overall muscular strength, leading to improved performance and body composition.
Improved bone density
By adding weight and resistance to exercise, bones are stimulated to adapt and strengthen. Studies suggest that weighted vests can be effective at decreasing bone loss and improving bone density over time.
Who Weighted Vests Can Help
What makes these weighted vest benefits even more compelling is that they are not restricted to a certain age group, gender, or fitness level. Young adults can use them to build lifelong healthy habits, pre- and post-menopausal women can combat bone loss, and older adults can maintain or regain functional independence.
As with any new addition to your health routine, there are things to be aware of when using a weighted vest.
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The ideal weight: Studies have shown mixed results on how heavy weighted vests should be. The best choice is often determined by what your fitness goal and level is. In general, it is recommended to start light (around 5-10% of your body weight) and increase as strength and endurance improve.
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Before beginning: Consult a healthcare provider before starting, especially if you have any pre-existing conditions. A quick, routine physical can ensure that a weighted vest is a safe addition for your exercise routine.
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Recovery and nutrition are key: To maximize the benefits of a weighted vest, your body needs proper support. Prioritize this through optimal recovery time of at least one rest day per week and supportive nutrition such as lean protein, calcium-rich food, and adequate hydration.
Supplements That Pair Well With Weighted Vest Training
If you are looking to build a well-rounded routine, consider complementing your weighted vest workouts with smart supplementation.
Creatine
is a compound that helps produce the energy in your body to keep your muscles contracting and working. Supplementation may improve endurance and muscle growth–making it a strong partner during resistance training.
Beta-alanine
is a naturally occurring amino acid that may help reduce fatigue, improve performance, and support recovery–all key when adding weighted vest training to your routine.
Berberine
is a natural plant compound that may help lower blood sugar, improve cholesterol, and support gradual weight loss–making it especially beneficial if weight management is one of your goals.
The Bottom Line
Walking is one of the very first things we learn to do, and it gives us freedom and independence throughout life. With the simple addition of the weighted vest, and supporting your body with recovery, nutrition, and the right supplements, you can maintain independence, strength, and resilience for years to come.
If you’re interested in joining the weighted vest movement, and considering trying new supplements, our physician-formulated FeelGood Company Berberine and FeelGood Company Beta-Alanine are a great place to start. The formulas are backed by science, designed for better absorption, and most of all trusted by many seeking effective health solutions.
By Delaney Gilmore, BSN, RN
