The Science Behind Weighted Vest Training for Osteoporosis

[@donnawest3733]

Dr. Lisa, first, thank you for your osteoporosis workout videos. They are solid Gold(ilocks): challenging, but not too challenging, informative, but not overwhelming. Fantastic! Weighing in on the weighted vest, I started using one several weeks ago and like the feel of it. I have a sway back, and the vest helps me keep my core engaged and my glutes tucked in during workouts. Keeping my core engaged really helps during the balance exercises. The vest also supports hinging at the hips instead of bending from the waist.

[@DrLisaMooreDPT]

Hey! That's great feedback. I'm glad you find the vest helpful for you. Sounds like you have good body awareness and that makes a huge difference! Nice work!

[@yadealone]

I just saw your video. Great video. I got the Omorpho weighted woman’s 5 lb vest, leggings and top. The top or leggings are 1 lb each. I bought the bundle of all three used a coupon and while it’s not real cheap, it would be far more expensive to have medical bills from the osteoporosis and not get some more of a workout. They’re designed differently than any other vest I researched. I really love that they utilizes tiny little weights that are incorporated into the material less than the size of marble. It had really good reviews as far as durability and moves well with me. My osteoporosis was in the severe range and went into the moderate range, but that happened before I got the vest. I have no problem wearing the vest. Sometimes I just wear the leggings sometimes just the weighted top other times go walking without anything. I sometimes feel like I’m just trying to do things in a safe manner. I also switched to barefoot shoes, but with a little bit of padding in them, I try to walk more on soft surfaces, although I do walk on sidewalks also. I did do back x-rays for the thoracic area. They said I had no spinal fractures. I’m not sure about the neck cause I know my neck does bend forward. Mostly I’m just trying to not overdo it when I work out. I am going to start lifting some weights and such. I plan to check out more of your channel as I’m new here. Thank you so much for what you do. In regards to wiping down the vest, leggings and top. I use a product called an Benefect Decon 30 lightly spraying front and back and it’s an all natural disinfectant with thyme, etc that has a 10 minute dwell time. I’ve noticed it removes any odor from working out. The weighted vest and other things should last much longer because I won’t be washing them but once in a while.

[@DrLisaMooreDPT]

@@yadealone Sounds like a good plan for you. Keep up the great work!

[@Maria-iu3ed]

This is the one of the most honest view of an expert! Thank you dr Lisa!!!😊❤

[@DrLisaMooreDPT]

Thank you for watching 😊

[@evelynsepulveda8633]

I am so grateful for your honest information. Thank you!!

[@DrLisaMooreDPT]

Thanks! I appreciate that!

[@mandysmith7812]

Thank you! I’ve had fractures so won’t wear a weighted vest although I see so many posts about using one.

[@DrLisaMooreDPT]

There are so many other beneficial things you can do. Glad you found this info helpful.

[@carolpettifar9290]

Thanks for this. For my injury rehab, my physio suggested a weighted backpack, which certainly challenges my balance! Although, I wonder if the weight would not be better on your waist, rather than pulling on the shoulders?

[@DrLisaMooreDPT]

Not sure what your injury was, but I hate having weight around my waist. A well designed backpack distributes weight more evenly.

[@carolpettifar9290]

@@DrLisaMooreDPT thank you. The backpack it is!

[@Maria-iu3ed]

​@@DrLisaMooreDPTAny suggestion for buying a good backpack, Dr Lisa?

[@DrLisaMooreDPT]

@@Maria-iu3ed the best advice I have it make sure it fits you well. For big packs make sure it has a chest strap and waist strap.

[@Maria-iu3ed]

@@DrLisaMooreDPT Ok, thank you!!!

[@michelle_belle89cc23]

Hi Dr, I’ve been concerned about my overall health and as Chinese American we are more prone to osteoporosis… my family had history of thyroid issue and high cholesterol. We are not very active but overall ok… mom has back issues though. My fave exercise is leg press lol but Wanted to try 8 lbs vest for daily use… not sure how it would affect my scoliosis though, thanks for sharing take care

[@ElizabethCairney]

Thank you, I was diagnosed in 2006 and I’ve been researching ever since, this is the best osteoporosis content I’ve seen recently, thanks again Lisa.

[@DrLisaMooreDPT]

That's very kind of you to say. Thank you! I'm glad you find my content helpful.

[@shellylaroque6525]

Thank you for this information! Do you find people with osteoporosis/osteopenia who just do weight bearing exercises without taking supplements increase their bone density/strength?

[@DrLisaMooreDPT]

One thing we know for sure is that it is very helpful to be strong. bone density is not the main goal. Preventing fractures is the main goal. Strength and weight bearing exercise should be part of a comprehensive program for bone health that includes getting the right nutrition, reducing inflammation and addressing any causes of bone loss. The LIFTMORE study did show improvement in bone density in people with osteoporosis. However. I do not know if they were taking any supplements. My clients that have success do so as part of a comprehensive program that focuses on exercise, reducing inflammation, solid nutrition, and supplements when necessary.

[@soltanakouider5922]

[@ellen9579]

Thanks for the info. I wear my weighted vest an hour a day, 5 days a week, on my 4 mile early morning walks. I also wear my weighted vest during weekend stairwell climbs...

[@DrLisaMooreDPT]

Ellen, you rock! I love all your activity! Very appropriate use of your vest.