Do weighted vests help?

[walkmax]

Weighted vests. Does anyone know if weighted vests actually help? My PT said not to wear one. She didn’t think they did any good and may do more harm than good. Are there any studies out there on weighted vests?

[Mark_ABH]

Hi walkmax, your physical therapist knows your personal situation better than I do, but I can share that there are some studies supporting benefits of using a weighted vest as part of a muscle training program. americanbonehealth.org/exer...

Benefits documented in these studies include improved leg strength, improved balance, and bone density stability. I want to emphasize again that benefits were associated with using the vest as part of a training program, not just wearing it around the house.

We don't have evidence that using a weighted vest lowers your risk of falls or prevents fractures, so it really depends on what you want a weighted vest to help with.

[Reese4]

Do you have any conditions other than osteoporosis? I bought a vest I really like but have since learned that because I have kyphoscoliosis it's not advised. Since it hangs (for lack of a better word) from the shoulders it puts pressure on the spine which could increase the curve. I'm disappointed but I sure don't want to cause more harm than good. I'm going to look at weight belts instead. Won't help my spine but my hips might benefit.

[HeronNS in reply to Reese4]

Do you mind sharing what kind of vest you have tried? I find the one I have doesn't put any stress on my shoulders but rather feels like a warm hug around my torso. The weights, each of which is roughly 2 ounces, are distributed evenly around the wohole body and do not hang but are in small individual pockets.

[Reese4 in reply to HeronNS]

It's an NYK that comes in sizes and zips up the front. There are pockets in front and back for weights that can be added to. It's very comfortable.

[HeronNS in reply to Reese4]

If it's hanging from your shoulders and worrying you it will affect your spine it's probably because the weights are too large for you to be able to add small amounts of weight evenly as you increase what you carry, and those weights are concentrated fairly low down. Plus the vest is not closely fitted to your torso. At least according the picture I found. Thank you for describing.

[Reese4 in reply to HeronNS]

The vest fits like a garment which is quite snug and is quite comfortable. The weights that come with it are 8 at 2oz each but there is room to add more. Obviously the NYK vest doesn't "hang" nor is it too heavy. I wonder if you're looking at a different one. Nevertheless putting pressure on a curved spine is counter intuitive and when I mentioned it to my Nucca doctor he was relieved to hear I chose not to use it.

[HeronNS in reply to Reese4]

Sorry, I must have misunderstood your description in your post. "Since it hangs (for lack of a better word) from the shoulders it puts pressure on the spine which could increase the curve." If your vest is comfortable and hugs your body and you can add small amounts of weight I have no idea why you would have a problem wearing it. If the point is to increase bone density in the spine you will have to do something like this. The secret is starting with a low weight and working up very slowly. I do not feel my vest "hangs" from my shoulders at all. It's more comfortable that way than a heavy winter coat! I worked up to 8 lbs, but have had to put weightbearing on hold until my injured knee is properly diagnosed and treated.

[cardinalfan in reply to Reese4]

Hi, Reese4. Thanks for mentioning the weight belt. I'm in a similar situation as you are with the scoliosis issue. I've had it for so long, that I don't really think about it. But when I tried my vest on, it just didn't feel right on my spine. That could be one of the reasons why. Haven't looked into a weighted belt yet. I guess with scoliosis any extra weight on your spine could have negative effects.

[Reese4 in reply to cardinalfan]

Me too! I think I've always had scoliosis but it hasn't bothered me so didn't think about it at all. Then I learned I also have kypho which is worse and the xrays reminded me of the already existing albiet in a different way curve in my spine. Whadda mess! That's not to mention arthritis and osteopenia. 🙄The osteopenia diagnosis is from dexa after taking Strontium for 15 years so who really knows?

[HeronNS]

I have a weighted vest. It's the kind with very small weights which you can gradually add as you become used to wearing it. The idea behind a weighted vest is to challenge the bones with gradually increasing weight, not to build up to a lot of weight. I'm not using it right now because I have very serious osteoarthritis in my knees (I myself am underweight) and carrying extra weight hurts me, If you do not have issues like this I'd say you should be safe to try a weighted vest. Start with very little weight (it can be ounces if you want to be really cautious), and gradually add more. A well-designed vest is good because unlike a backpack, for example, the weight will be distributed over your torso and not straining your back, which may be one of the concerns of your PT.

[HeronNS]

There is this item to get you started: hyperwear.com/blog/weighted...