The Benefits of Wearing a Weighted Vest Over 50

I just recently jumped on the weighted vest bandwagon after seeing my son wearing one when he was doing outdoor yard work. Mind you, he is in great physical shape, but he’s mowing his lawn wearing a 40-pound weighted vest! Why would anyone carry a 40-pound child around while mowing the yard?  Did you know that wearing a weighted vest can offer several physical and mental benefits depending on how and why it’s used? Here’s a breakdown of the primary benefits:

The Benefits of wearing a weighted Vest Over 50

Physical Fitness Benefits

1. Increased Workout Intensity

   • Adds resistance to bodyweight exercises (e.g., pushups, pullups, squats), making them more challenging.

   • Helps burn more calories during cardio workouts like walking, hiking, or running.

2. Improved Strength and Endurance

   • Encourages muscular endurance and strength, particularly in the legs, core, and back.

   • Builds bone density due to added weight-bearing stress (important for preventing osteoporosis).

3. Enhanced Cardiovascular Health

   • Elevates heart rate faster, improving aerobic capacity and cardiovascular endurance over time.

4. Better Posture and Core Engagement

   • A properly fitted vest encourages better posture and can engage the core as your body stabilizes the extra weight.

Cognitive & Functional Benefits

1. Improved Balance and Coordination

   • The added weight challenges your proprioception (your sense of body position), enhancing balance and stability.

2. Supports Neuromuscular Training

   • Helps athletes and older adults train more effectively for real-world functional movements.

3. May Aid in ADHD and Sensory Processing

   • Some studies suggest that lightweight vests can have calming effects and improve focus for individuals with ADHD or sensory issues (more common in children, but also used in adult therapy settings).

Everyday Use and Long-Term Benefits

1. Helps with Weight Management

   • Increases daily caloric burn even during simple tasks, such as walking.

2. Boosts Bone Health

   • Especially beneficial for older adults or women at risk of osteoporosis, as weight-bearing exercise helps strengthen bones. I wrote about osteoporosis in this post.

3. Convenience

   • Allows for increased workout efficiency without needing extra equipment or space.

Things to Consider when Using a Weighted Vest

• Start light: To avoid injury, start with a low weight (5–10% of body weight). I started wearing an 8-lb weighted vest. I’m going to increase my weight to 15 pounds because I’ve become accustomed to carrying it when I walk and move around the house.

• Fit matters: A snug, well-distributed fit prevents strain on the neck, shoulders, or lower back.

• Joint concerns: People with joint issues should consult a healthcare provider before using one.

Shop Weighted vests

I purchased my weighted vest through Amazon and have a few more to share with you.