For the past few weeks, I’ve been leveling up my daily walks by incorporating a weighted vest into my routine—wearing it 3-4 days a week for three miles each time. What started as a simple challenge has turned into a game-changing addition to my fitness routine. The benefits? Better posture, increased cardio intensity, and even potential bone density improvements. Here’s how it’s made a difference and why you might want to give it a try.
Improved Posture & Core Strength
One of the first things I noticed was how the extra weight naturally encouraged me to stand taller and engage my core. Without even thinking about it, I was maintaining better alignment, which made my walk feel more intentional and powerful. Research suggests that wearing a weighted vest can increase muscle engagement, particularly in the core and upper body, leading to better posture and stability.
Elevated Cardiovascular Fitness
Adding weight to my walks turned them into an effective cardio workout—my heart rate increased, and I felt more endurance building over time. Studies have shown that weighted vests can increase oxygen consumption and workout intensity, making even a simple walk a more efficient way to improve cardiovascular health. It’s like taking a regular stroll and transforming it into a low-impact but high-reward workout!
Stronger Bones & Joint Health
We all know that weight-bearing exercises help keep bones strong, and walking with extra resistance takes that benefit even further. The added weight puts more stress on the skeletal system, stimulating bone growth and helping maintain bone density. This is especially valuable as we age, reducing the risk of osteoporosis and keeping our bones resilient.
Higher Caloric Burn & Metabolic Boost
If you’re looking to burn more calories without adding extra time to your workout, a weighted vest is a fantastic option. The extra weight forces your body to work harder, increasing energy expenditure and promoting a higher metabolic rate—even after your workout ends. This makes it a great tool for weight management, fat loss, and improving body composition over time.
Enhanced Muscular Endurance & Strength
I’ve felt the difference in my legs, core, and even upper body since adding the vest. The additional weight challenges these muscles, leading to greater endurance and strength over time. Walking with resistance is a simple way to activate and tone muscles without needing a high-impact workout.
Want to Try a Weighted Vest? Here’s How to Start Safely:
- Start Light – Choose a vest that’s 5-10% of your body weight and gradually increase as your body adapts. I have this one
- and here’s a similar option. I’ve also seen this one promoted, where you can add weight as you feel stronger.
- Focus on Form – Keep your posture upright and engage your core to avoid strain.
- Listen to Your Body – If you feel discomfort, lighten the weight or shorten your walk.
- Consult a Professional – If you have any health conditions, check with a doctor before adding extra weight to your routine.
What I love about adding a weighted vest is how effortlessly it upgrades a simple walk into a full-body workout. Without needing fancy equipment or a complicated routine, I’m seeing improvements in posture, strength, endurance, and calorie burn—all from doing something I already love. If you’re looking for an easy way to increase the benefits of walking, a weighted vest might be your new favorite fitness hack!
Sources: PUB MED, Very Well Health, Bone Nutritionist, HealthShots