What are the benefits of walking with a weighted vest?
Ask the doctor
Q. My good friend and I have a long-established walking routine. Last week, she showed up wearing a weighted vest. What are the advantages?
A. Your friend is tapping into a recent trend called rucking, which is walking while wearing a weighted vest or backpack. It鈥檚 a practice that can significantly boost the benefits of walking regularly 鈥� which lowers the risks of health problems such as high blood pressure, heart disease, and diabetes 鈥� but may also pose a few distinct cons.
By increasing your body weight, rucking amps up your walking intensity. This can pay off in numerous ways: building muscle strength and bone density; improving the heart鈥檚 pumping ability; expanding lung capacity; burning more calories; and enhancing core strength, which involves abdominal and back muscles.
But wearing a weighted vest can also strain joints and muscles, which can lead to injuries. And certain people should avoid rucking, including those with neck or back pain. You also shouldn鈥檛 wear a weighted vest if you鈥檙e pregnant. Most people can try a weighted vest, however. If you do, stick to a version that鈥檚 about 10% of your body weight, at least for starters.
Image: 漏 freemixer/Getty Images
About the Author
Toni Golen, MD, Editor in Chief, Harvard Women's Health Watch; Editorial Advisory Board Member, 天博体育 Publishing; Contributor
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