Walking improves your health, and wearing a weighted vest can enhance its benefits. You may increase your aerobic activity, build and develop your muscles, and lose weight by putting your body under more stress when you wear a weighted vest.
But wearing a weighted vest while walking has drawbacks as well, and it’s not always safe. Unless authorized by their healthcare physician, people with chronic pain, neck discomfort, or back pain should not use a weighted vest.
Worked Muscles
Your walking muscles must work harder when wearing a weighted vest since it raises your body weight. The muscles that move your ankles, knees, and hips are among these muscles, as are the core muscles.
- Soleus and gastrocnemius muscles in the calf
- Gluteal (buttock) muscles
- The rear of the thigh’s hamstrings
- thigh’s front quadriceps
The erector spinae, a chain of muscles that runs alongside your spine, and the abdominal muscles, which support posture when walking, work harder when wearing a weighted vest.
Benefits
Including a weighted vest in your walking routine has the following benefits:
Boosts Workload
Everyone’s workload is increased by the weight in the vest, which also makes it more intense and gives them more credit for their efforts. But for some folks, increasing the workload is very advantageous.
Restricted to low-impact activities: Wearing a weighted vest is a terrific way to add challenges and variety to low-impact activities, including walking.
Limited walking speed: If you’re starting a new program or have a limited walking speed, a weighted vest will help you get most out of your workout. Walking at a leisurely speed while wearing a weighted vest results in a workout intensity comparable to walking more quickly (without the added weight).
Increases Bone Density
A vest’s added weight increases bone stress, which promotes bone density. A weighted vest helps lessen the loss of bone mass that comes with weight loss for those who are walking to reduce their body weight.
Increases Calorie Burn
Walking requires more energy when wearing a weighted vest. During exercise, the additional weight raises the heart and breathing rates. Additionally, the muscles have to exert more effort, which raises metabolism (energy expenditure).
Enhances Equilibrium
By strengthening the muscles surrounding the hips, core, and legs, walking while wearing a weighted vest enhances balance. Balance is also challenged when wearing the vest, which may be beneficial.
Increases Muscle
Exercises including weight training raise your metabolic rate and help you gain muscle. One form of weight training that increases muscle effort is walking while wearing a weighted vest. Strength and muscle mass can be increased with regular use.
Enhances Cardio
Walking becomes more aerobically intense when a weighted vest is worn, raising heart rate and oxygen consumption. Over time, these two elements enhance heart health and cardiovascular endurance.
Increases Agility
Young soccer players’ agility was found to increase when they warmed up with a weighted vest. Because playing soccer requires sprinting and constant direction changes, the athletes were better equipped to handle the demands of the game.
Strengthens the Core
The back and abdominal muscles are used when walking. Strengthening the core is achieved by increasing the weight of the exercise.
Loss of Weight
You must either reduce your daily caloric intake, increase your physical activity, or do both in order to lose weight. You can accomplish those objectives by walking while wearing a weighted vest.
 The aforementioned advantages—intensifying your exercise, raising your heart rate, burning more calories, and building muscle—increase your metabolism and play a major role in weight loss. Wearing a weighted vest may also increase your resting calorie expenditure.
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Drawbacks
Walking while wearing a weighted vest has numerous advantages, but there are drawbacks as well.
 Danger of Injury
Any action might become more risky if weight is added. Excessive weight or walking duration while wearing the vest might cause joint and muscular strain, which can result in damage.
Additionally, some users have complained of lower back pain or tightness after using a weighted vest.
 Issues with Posture
Your posture might change if you wear a weighted vest. You may unintentionally adjust your posture by arching your back or bending your head forward to make up for the additional weight on your shoulders and back.
 Restricted Motion
Wearing a weighted vest may restrict range of motion for certain individuals. Because certain vests are more rigid, it can be challenging to walk in full strides while swinging your arms properly.
Wearing a weight vest may also limit the chest’s ability to expand during breathing in some circumstances. Due to a lack of strength, some people may also find it more difficult to maintain a full range of motion when wearing a weighted vest.
Inconvenient in the Summer Heat
Weighted vests not only add another layer of clothing but also impede breathability. Wearing a vest in the hot heat may not be comfortable.
 Who Must Not Wear a Weighted Vest?Â
Weighted vests should not be worn by people with specific medical issues. These consist of:
People with neck or back pain: Increasing the tension on the spine might worsen a back or neck injury as well as issues like degenerative disc disease.
Individuals with chronic pain or injuries: While increasing strength and endurance can help reduce chronic pain and avoid injuries, some people may have increased discomfort or injury as a result of a weighted vest’s excessive pressure on their muscles, joints, and bones.
Pregnant women: The weight added to the vest may not be good for an expanding belly, and the vest itself may not be comfortable.
If you have any questions or are unsure if a weighted vest is right for you, speak with your healthcare professional.
What a Weighted Vest Should Have
There are several things to think about when searching for a vest, including:
Comfort: During your walk, a vest should feel cozy. Make sure the vest doesn’t pinch anyplace when you try it on. Look for places where skin contact could result in blisters. Think about whether you would prefer a vest that may be worn under or over clothing.
Usability: Take into account how challenging it is to put on and take off the vest. You should have little trouble incorporating a vest into your regular walking regimen.
Weight: Some vests have a set weight. Others have weights that can be removed, so you can change the vest’s weight to suit your preferred level of difficulty and skill level. Depending on your level of fitness, pick a vest. Most people should aim for a weight that is no more than 10% of their body weight. For example, a person weighing 150 pounds should only wear a vest that holds 15 pounds.
Walking impediment: Wearing a vest shouldn’t make it harder for you to walk. It could be challenging to swing your arms in a normal walking stance if it’s too large.
 How to Apply It
Make sure you have mastered proper walking technique and posture before using a weighted vest. Walking erect is preferable to sitting back on your hips or bending forward.
To make sure your walking posture is correct both when wearing and when not wearing the vest, you might want to consult a personal trainer or an informed friend.
Start out cautiously when incorporating a weighted vest into your walking regimen. You can initially be limited to five to ten minutes of walking while wearing the vest. Try extending the duration of your vest wear and the distance you travel while wearing it over time.
You can walk on different terrain, including up a hill, and for longer periods of time as you become accustomed to wearing the vest.
Stop wearing the vest and speak with your doctor or physical therapist if it hurts or feels uncomfortable.
 In brief
There are numerous advantages to walking while wearing a weighted vest. The additional weight increases your endurance and cardiovascular workout while strengthening your muscles and burning more calories. Additionally, a weight vest can help you lose weight, strengthen your core, and increase bone density.
Increasing the weight and duration of use of the vest gradually will reduce the likelihood of issues. Weighted vests still have certain drawbacks, though. These include a restricted range of motion, poor posture, and an increased risk of injury. Pregnant women and others with chronic pain or injuries should refrain from walking with a weighted vest on.