Step to the Plate and Strap on Some Weighted Vests for Menopause

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Sometime in the early days of Covid pandemic we started seeing weighted vests everywhere and our first thought was 'Great, another way to make life even harder during a pandemic!' What we came to learn is that weighted vests can play an important role in maintaining and even building bone and muscle health through midlife and beyond. Beginning as early as your 30's, women can lose up to 8% muscle mass every decade. As our estrogen levels decline it can get more difficult to maintain and build muscle, but weighted vests already have some pretty impressive research to back them up. At first, we put a couple dumbbells wrapped in a towel in our backpack and went for a three mile walk WHICH WAS A MISTAKE. The backache that followed was no joke. That's because the weight wasn't evenly distributed which we DO NOT recommend.  Remember to take into account your own health concerns and consult your doctor first.

And now, how weighted vests for menopause could benefit your health.

We like this weighted vest which is way cuter than our backpack with dumbbells rattling around! https://amzn.to/3x588c0

These are great for beginners because they start at 5 lbs and go up to 30 lbs

Pros of Wearing Weighted Vests:

1. Strength and Bone Density: Research suggests that incorporating weighted vests into resistance training exercises can enhance muscle strength and bone density, crucial factors for maintaining mobility and preventing osteoporosis as we age. According to a study published in the Journal of Sports Science & Medicine, middle-aged women who wore weighted vests during strength training exercises showed significant improvements in both muscle mass and bone mineral density compared to those who did not.

This vest starts at 6 lbs and goes up to 30. https://amzn.to/3Vq2xql

This is a consistent best seller and we like the pocket for your iPhone or wallet

2. Calorie Burn and Cardiovascular Health: Adding extra weight to your body during cardio exercises like walking or running can increase the intensity of the workout, leading to higher calorie expenditure and improved cardiovascular fitness. A study in the Journal of Strength and Conditioning Research found that wearing a weighted vest while walking at a moderate pace resulted in a higher heart rate and calorie burn compared to walking without the vest, making it an efficient way to maximize your workout time.

3. Functional Fitness: Weighted vests can enhance functional fitness by mimicking real-life activities that require strength and stability, such as lifting groceries or climbing stairs. By training with added resistance, you can improve your ability to perform daily tasks with ease and reduce the risk of injury.

Cons and Considerations:

1. Risk of Injury: While weighted vests can offer numerous benefits, they also pose a risk of injury if not used properly. It's essential to start with lighter weights and gradually increase the load to allow your body to adapt and avoid strain on the joints and muscles.

2. Discomfort and Imbalance: Ill-fitting or poorly distributed weight in the vest can lead to discomfort or imbalance during exercise. Ensure that the vest fits snugly and evenly distributes the weight across your torso to minimize these issues. Vests that are more more streamlined in appearance are growing in popularity. They use a super thin flexible weight source. These are great because you can easily wear a coat or sweatshirt over them or they look like part of your outfit when you're running errands. They are pricier but many women say they're worth the extra cost and are more comfortable. Here is one we like. https://amzn.to/3yCPbhg
   

These create a smooth silhouette and can be part of an outfit

How to Use Weighted Vests in Exercise:

1. Start Light: Begin with a lightweight vest (we think 5-8 pounds is good) and gradually increase the weight as your strength and endurance improve. According to a meta-analysis published in the Journal of Orthopaedic & Sports Physical Therapy, a vest that adds no more than 5-10% of your body weight is considered safe and effective for improving strength and endurance in middle-aged adults.

2. Choose the Right Activities: Incorporate weighted vests into exercises such as walking, running, or strength training to maximize their benefits.

3. Listen to Your Body: Pay attention to how your body responds to wearing the vest and adjust the weight or duration of use accordingly. If you experience pain or discomfort, discontinue use and consult a health professional.