Walking is a simple yet effective form of exercise that can improve cardiovascular health, strengthen muscles, and aid in weight loss. Walking can be beneficial even if you have joint pain. But can walking with a weighted vest enhance these benefits, or does it put you at risk for injury, especially if you have arthritis in your lower body?
According to Merriam-Webster Dictionary, something that is “worth your weight in gold” is very useful, valuable, or important. Let’s explore the benefits and risks of weighted vests for walking, with a focus on individuals with arthritis.
Metabolism:
One potential benefit of walking with a weighted vest is that it can increase the intensity of your workout, leading to a higher calorie burn and potentially boosting your metabolism. The added weight can cause your body to work harder, resulting in the burning of more calories both during and after your walk. It can be advantageous for weight management and overall metabolic health.
A study of 18 older women demonstrated that weighted vest training showed improvements in bone density, balance, and significant weight loss.1
Thirty-six sedentary osteoporotic postmenopausal women were randomly divided into three groups: aerobic, weighted vest, and control. Exercise for the aerobic group consisted of 18 sessions of treadmill walking, 30 min daily, 3 times a week, for 6 weeks. The exercise program for the weighted-vest (4-8 % of body weight) group was identical to that of the aerobic group. Fat decreased significantly in the weighted vest group and balance also significantly improved.2
Strength:
Walking with a weighted vest can also help improve strength in your muscles and bones. The added resistance can challenge your body to work harder, leading to increased muscle mass and bone density over time. It can be especially beneficial for older adults or individuals with arthritis, as maintaining muscle strength and bone density can help prevent falls and fractures.
A pilot study of older adults randomized to a control group with standard walking exercise or weighted vest group performing stair climbing exercise for 12 weeks suggested that stair exercises can potentially influence knee extension power and strength.3
In an earlier study of working women, a comparison of groups wearing weighted vests versus no weighted vests demonstrated that walking exercise in both groups can reduce bone resorption and improve health-related physical fitness. After 12 weeks of the training, there was no statistical difference in bone formation marker, bone resorption marker and health-related physical fitness between the experimental group and the control group.4
Gait:
Walking with a weighted vest can also alter your gait and biomechanics. A study of knee arthritis patients demonstrated that individuals who used weighted vests did not significantly improve their gait compared to healthy knee subjects, which may be due to their underlying arthritis. 5
Added weight can put more stress on your joints, particularly in the lower body, which may lead to a change in your walking pattern. It can potentially exacerbate pain and discomfort, especially if you already have arthritis in your legs, hips, knees, or feet. It is essential to listen to your body and stop if you experience any pain or discomfort while walking with a weighted vest.
Increased cardiovascular endurance:
Walking with a weighted vest can elevate your heart rate and challenge your cardiovascular system, leading to improved endurance over time. It can be beneficial for overall heart health and stamina.
Improved posture and core strength: Carrying the extra weight from the vest can help engage your core muscles and promote better posture while walking. It can lead to improved stability and balance, which is essential for overall health and injury prevention.
Results of a study of 27 osteoporotic post-menopausal women randomized to aerobic, weighted vest training, or control groups. showed that weighted vest training is better to improve physical fitness and balance.6
Mental benefits: Walking with a weighted vest can provide a mental challenge and boost your mood and mental well-being. Added resistance can help increase focus and concentration, as well as give a sense of accomplishment and satisfaction after completing a challenging workout.
Incorporating a weighted vest into your walking routine can add variety and spice up your usual exercise regimen. It can help prevent boredom and keep you motivated to stay active and engaged in your fitness journey.
Impact on Arthritis:
For individuals with arthritis in their lower body, walking with a weighted vest can be a double-edged sword. While added weight can help increase strength and bone density, it can also exacerbate joint pain and put additional stress on already compromised joints. It is crucial to consult with a healthcare professional or physical therapist before incorporating a weighted vest into your walking routine, especially if you have arthritis.
In conclusion, walking with a weighted vest may or may not be “worth its weight in gold” depending on the individual’s underlying condition. Weighted vest walking can have both risks and benefits. For individuals with arthritis in their lower body, it is essential to proceed with caution and listen to your body. Consider starting with a lighter weight and gradually increasing the resistance as your strength improves. Always prioritize your safety and consult with a healthcare professional before making any significant changes to your exercise routine.
References:
1. Jessup J V., Horne C, Vishen RK, Wheeler D. Effects of Exercise on Bone Density, Balance, and Self-Efficacy in Older Women. Biol Res Nurs. 2003;4(3). doi:10.1177/1099800402239628
2. Roghani T, Torkaman G, Movasseghe S, Hedayati M, Goosheh B, Bayat N. Effects of short-term aerobic exercise with and without external loading on bone metabolism and balance in postmenopausal women with osteoporosis. Rheumatol Int. 2013;33(2). doi:10.1007/s00296-012-2388-2
3. Bean J, Herman S, Kiely Mph DK, et al. Weighted stair climbing in mobility-limited older people: A pilot study. J Am Geriatr Soc. 2002;50(4). doi:10.1046/j.1532-5415.2002.50160.x
4. Tantiwiboonchai N, Kritpet T, Yuktanandana P. A comparison between the effects of the walking exercise with and without weighted vests on bone resorption and health-related physical fitness in the working women. Journal of the Medical Association of Thailand. 2011;94(10 SUPPL.).
5. Kubinski AJ, Higginson JS. Strategies used during a challenging weighted walking task in healthy adults and individuals with knee osteoarthritis. Gait Posture. 2012;35(1). doi:10.1016/j.gaitpost.2011.07.012
6. T. R, G. T, S. M, M. H, B. G, N. B. The effect of 6-week submaximal training with and without external loading on cardiovascular fitness, balance, cortisol, and lipid profiles in osteoporotic postmenopausal women. Iranian Journal of Endocrinology and Metabolism. 2012;13(6).
I am a Master’s prepared RN, National Board-Certified Health & Wellness Coach, Board-Certified Functional Wellness Coach, and Functional Diagnostic Nutrition Practitioner. I help people fix their chronic inflammation & pain with in-home lab testing, client assessments, personalized natural healing protocols, and online coaching to help them move from pain to peace so that they feel better, move better, and live better.
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