The Surprising Health Benefits of Walking with a Weighted Vest During Menopause

In my practice, I talk with clients about “low hanging fruit” a lot…ways to enhance what we’re already doing in our daily lives so as to not add one more thing to the neverending to-do list. I walk my dog daily in the woods which can sometimes take priority over other workouts because I love getting outside and Nola would be very upset with me if she went without a walk. There’s been some emerging research on the benefits of walking with a weighted vest for women in midlife…so I thought I’d try it out. Besides looking like I’m training for S.W.A.T., I’m really liking it! 

Walking is often hailed as one of the best exercises for overall health, and for women in perimenopause and menopause, it can be a particularly effective way to maintain strength, balance, and mental well-being. But adding a simple tool like a weighted vest can amplify these benefits significantly…especially when we think about longevity and vitality as we age.

Enhanced Bone Health: Combatting Osteoporosis

As women enter perimenopause and menopause, the decline in estrogen can lead to decreased bone density, increasing the risk of osteoporosis. According to the National Institutes of Health (NIH), women can lose up to 20% of their bone density in the first 5-7 years after menopause[^1^]!  Weight-bearing exercises, such as walking with a weighted vest, provide additional resistance, helping to stimulate bone growth and improve bone mineral density.

A study published in the Journal of Osteoporosis and Physical Activity found that women who walked regularly with weighted vests experienced greater improvements in bone density compared to those who walked without additional weight[^2^]. The added resistance helps the body to adapt by strengthening bones and reducing the risk of fractures.

Supporting Weight Management

Weight gain during perimenopause and menopause is common due to hormonal changes and a slowing metabolism. Wearing a weighted vest while walking increases the intensity of the exercise without needing to speed up or change your route. The additional weight makes your muscles work harder, leading to more calories burned per session.

Studies suggest that wearing a weighted vest can increase your calorie burn by up to 15% compared to regular walking[^3^]. This can be particularly beneficial for women aiming to manage their weight without engaging in high-impact or high-intensity workouts.

Improved Cardiovascular Health

Walking is already an excellent form of low-impact cardiovascular exercise. Adding a weighted vest boosts the cardiovascular benefits by increasing the workload on your body, which helps to elevate heart rate and improve cardiovascular fitness over time. 

For women in midlife, prioritizing heart health is essential, as the risk of cardiovascular diseases rises after menopause. According to the American Heart Association, women’s heart attack risk increases significantly after menopause due to changes in hormone levels and other risk factors[^4^]. A regular walking routine with a weighted vest can help support heart health by promoting better circulation and lowering blood pressure.

Boosting Muscle Strength and Reducing Sarcopenia

Muscle mass naturally declines with age, a condition known as sarcopenia. After age 30, women lose about 3-5% of their muscle mass per decade, a process that accelerates during menopause[^5^]. The additional resistance provided by a weighted vest engages your muscles more actively, helping to slow down this muscle loss.

Wearing a weighted vest while walking targets the core, legs, and glutes, promoting strength and stability. Over time, this can help improve posture, reduce the risk of falls, and enhance overall physical function.

Enhanced Balance and Reduced Risk of Falls

Balance issues can become more pronounced during perimenopause and menopause due to hormonal changes, decreased muscle mass, and reduced bone density. Using a weighted vest while walking helps to activate your core muscles and improve proprioception (your body's sense of position), which is key for maintaining balance.

Safety Tip: It’s important to start with a lighter weight (about 5-10% of your body weight) and gradually increase it as your strength and stability improve. A properly fitted weighted vest can enhance balance without putting unnecessary strain on your joints. Check out my trusted resources for the one I use. 

Mental Health Benefits: Boosting Mood and Reducing Stress
Exercise has well-documented benefits for mental health, and this is especially true for women experiencing perimenopausal and menopausal symptoms like mood swings, anxiety, and depression. Adding a weighted vest to your walk can provide an additional endorphin boost due to the increased intensity, helping to improve mood and reduce stress.

A study in the Journal of Women's Health highlighted that women who engage in moderate-intensity exercise, such as brisk walking with a weighted vest, reported lower levels of stress and improved mood[^6^]. The rhythmic, repetitive nature of walking combined with the physical challenge of the vest can also serve as a form of moving meditation, providing a mental break from daily stressors. Add in nature and fresh air and it’s a win-win-win!

How to Safely Incorporate a Weighted Vest into Your Routine

- Start Light:  Begin with a vest that is 5% of your body weight and gradually increase as your body adapts. I like this one because it allows you to adjust the weight and is adjustable for the proper fit. 

- Maintain Proper Form: Keep your posture upright, engage your core, and avoid leaning forward to prevent back strain.

- Listen to Your Body: Pay attention to any discomfort or pain. If you have joint issues or osteoporosis, consult with a healthcare provider before starting.

- Consistency is Key: Aim to walk with the vest 2-3 times per week, gradually increasing your time and intensity.

Wearing a weighted vest while walking is a simple yet powerful way for women in midlife to enhance their fitness routine and combat common perimenopause and menopause symptoms. The added resistance helps to strengthen bones, build muscle, improve cardiovascular health, and boost mood. I’ve really enjoyed mine and I hope you feel inspired to try it out and support your health journey during this stage of life!

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**References**

[^1^]: National Institutes of Health. (2020). Osteoporosis Overview.

[^2^]: Journal of Osteoporosis and Physical Activity. (2018). *Effects of Weight-Bearing Exercises on Bone Density in Postmenopausal Women*.

[^3^]: American Council on Exercise. (2022). *Impact of Weighted Vests on Caloric Expenditure*.

[^4^]: American Heart Association. (2021). Menopause and Heart Disease.

[^5^]: Harvard Health Publishing. (2023). *Sarcopenia: Muscle Loss with Aging*.

[^6^]: Journal of Women's Health. (2019). *Exercise and Mental Health Benefits in Menopausal Women*.