OSF HealthCare highlighted on Mar. 12 the potential benefits and safety considerations of using weighted vests during exercise, as more people prepare to head outdoors with the arrival of spring.
Weighted vests are gaining popularity as a way to increase the intensity of walking or running by evenly distributing added weight across the upper body. This approach is seen as an alternative to traditional hand, wrist, or ankle weights. Faheem Ahmad, MD, a sports medicine physician with OSF HealthCare, said, “I highly recommend it to most of my patients, because if you think about it, it adds to whatever kind of exercise you’re doing. If you’re doing cardio, it adds resistance or strength training. It adds more of a challenge to it.”
Dr. Ahmad explained that wearing a weighted vest can help burn more calories, raise heart rate, improve posture, increase strength and build a stronger core. He said that increasing workout intensity makes the heart work harder and strengthens leg muscles: “There are many benefits,” he said. “Number one is your muscles. It makes your muscles stronger. It doesn’t matter if you’re doing cardio or resistance training, you’re benefitting from it.” However, he cautioned that individuals with certain health conditions such as dizziness, high blood pressure, osteoporosis or recent heart attacks should avoid using weighted vests. Those with arthritis in their hips or knees may also not benefit from added weight.
To use a weighted vest safely, Dr. Ahmad recommended starting gradually with a vest weighing about 5% of one’s body weight and slowly increasing both distance and intensity over time: “Start by walking two to three times a week and then do 10 to 15 minutes of exercise per day,” he said. “If you want to push your resistance a little more, then slowly increase by 5% of your body weight every four to six weeks.” He also noted that weighted vests can be incorporated into other forms of exercise such as resistance training but emphasized maintaining good form and posture.
Lisa Crocker from Belvidere began using a 10-pound weighted vest after learning about the trend online and reported improvements in her core strength and posture: “The main reasons I wanted one was to help improve my core and posture,” she said. “It’s really helped, and I burn more calories. Now I notice a big difference when I don’t wear it.”
Dr. Ahmad advised individuals interested in trying weighted vests to research options carefully since prices range widely from $30 up to $300 or more. He stressed that any regular physical activity is beneficial: “It doesn’t matter what kind of exercise you do,” he said. “But if you incorporate those into your daily life, 150 minutes per week is beneficial for you.”
OSF HealthCare contributes to community well-being by offering health guidance and expert insights through its newsroom according to the official website. The organization operates an integrated nonprofit health system managing hospitals, clinics and urgent-care centers under one ministry dedicated to community service according to the official website. Its network includes 17 hospitals along with various outpatient facilities across Illinois and Michigan according to the official website, serving both urban and rural areas according to the official website. OSF HealthCare provides services such as emergency care, cancer treatment, heart services and digital health options through OSF OnCall according to the official website.
Looking ahead as interest in fitness trends grows this spring season—and beyond—experts at OSF HealthCare encourage individuals considering new workout routines like weighted vests always consult their healthcare provider first.
