You may have noticed that walking with a weighted vest is all of the sudden cool. People are walking their dogs and strolling the neighborhoods with these fitness accessories. So what’s the point? Can walking with a weighted vest help you? Check out a few benefits of jumping on this trend. This post contains affiliate links.
Benefits of Walking with a weighted vest
Walking with a weighted vest can offer several benefits that may enhance the physicals and cardiovascular challenge of your walk.
Increased calorie burn
Your mom may have been onto something when she walked with ankle weights or hand weights back in the day. Donning a weighted vest increases the intensity of your walk, leading to a higher calorie burn.
Improved Cardiovascular Health
Your heart will work harder to pump blood in a weighted vest thus, improving cardiovascular fitness over time.
Enhanced Strength and Endurance
Extra resistance from the vest can help to build muscle strength in the core, legs and back. Over time, this extra weight can improve muscular endurance.
Bone Density improvement
The extra weight creates a greater impact on your bones which can, over time, stimulate bone growth. This can potentially reduce risks of osteoporosis.
Better posture
Walking with a weighted vest can help to improve both posture and balance by engaging core muscles.
Progressive Overload
You can apply the principle of progressive overload by gradually increasing the weight of your vest. This is a key principle in building strength and endurance.
Convenience
It is fairly easy to incorporate a weighted vest into your daily routine. Add weight to your walks, or even just doing household activities.
Where to start
I suggest starting with a lighter vest of 10-12 lbs. See how you feel and work up from there. It helps to find an easy way to incorporate these workouts into your existing exercise regimen.
Who should not use a weighted vest?
If you have known injuries of the spine, neck or back, please consult your physician before starting an exercise program with a weighted vest.
choosing a vest
There are many different styles and designs of weighted vests. We all have different body types and comfort areas. I chose this vest because I liked the low profile design and how the straps close. It is not too hot or restricting.It’s also fairly reasonably priced.
I’ve really been enjoying popping on a Peloton walking class and heading out for a walk with my weighted vest. In fact, it’s become one of my favorite summer workouts and a great addition to my exercise routine. Who wants to join me?
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Me, Debbie, Jen, Lisa
I think this is a fabulous idea! I’ve also seen people do “rucking”, which is walking with a heavy backpack.
We do all our grocery shopping on foot, meaning that we have to carry everything home in our backpacks. It’s a one mile weighted walk that we do two to three times a week.
I would definitely consider a weighted vest for my other walks, though, as it seems a lot more comfortable!
sounds like you are getting a lot of the benefits already with your grocery trips. But yes, I am loving these walks right now
This looks great! Right now I still sometimes wear my 25 pound daughter in a baby carrier which probably works in a similar way 😂
Ha I am sure it does! that is heavy
This sounds like an easy way to up the intensity of one’s fitness, especially via walking. I tried walking once (emphasis on “once”) while carrying 12-pound dumbbells. Total fail! A vest would have been a much more convenient option, LOL.
Yes, walking with heavy weights would not be as practical or comfortable. I really like how the weight is distributed with the vest and the extra challenge
When I had my travel days home from Texas, I did some airport walks, and I had my backpack which had some heavy items (my laptop, book, etc.) I REALLY liked the added weight. All your points are good, and I’ve also heard weighted vests mentioned on some running podcasts. People say if you’re training for a hilly race but you live in a flat area, walking with a weighted vest is good because it puts more pressure on your legs- kind of like downhill running does.
I like the vest you have- I just wish you could adjust the weights. I see there are some vests where you can do that, although of course they’re more expensive.
I would not try running with it personally as running is hard enough for me and I would be afraid of messing up my gait. There are some that are adjustable and yes, they are more expensive and I didn’t like the look of them as much. I chose the one I chose bc it was low profile and comfortable