In this episode of the Movement Logic Podcast, Dr. Sarah Court, PT, delves into the trend of walking with weighted vests to improve bone density, especially among perimenopausal and menopausal women.

She reviews multiple long-term and short-term studies on the subject, comparing the effectiveness of weighted vests in bone metabolism, bone mineral density, and balance improvement. Sarah argues that while weighted vests do not significantly impact bone density for most people, they could be beneficial for balance and cardiovascular endurance, especially for the deconditioned or frail. 

She also discusses the importance of proper exercise regimens like progressive overload and impact training for bone growth. The episode concludes with practical advice on when a weighted vest might be suitable.

00:43 The Weighted Vest Trend in Menopause Marketing

02:38 Debunking the Myths: Evidence on Weighted Vests

06:10 Research Study: Long-term Exercise with Weighted Vests

13:08 Research Study: Walking Exercise with and without Weighted Vests

17:48 Research Study: Short-term Aerobic Exercise with Weighted Vests

23:45 Conclusion: The Real Benefits of Weighted Vests

28:51 Final Thoughts

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References:

37 Plyometrics - Get More Bang For Your Bones

38 Got Bones? Yoga Asana Isn't Enough

51 Persistent Myths About Osteoporosis

53 Your Bones Are Bored

84 Trick or Truth: 6 Ways to Spot Osteoporosis Misinformation

91 LIFTMOR, Not Less: An Interview With Professor Belinda Beck

96 Bone Density Grifters: Introducing the Grift-O-Meter!

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Long-term Exercise Using Weighted Vests Prevents Hip Bone Loss in Postmenopausal Women

Weighted Vest Exercise Improves Indices of Fall Risk in Older Women

A Comparison between the Effects of the Walking Exercise with and without Weighted Vests on Bone Resorption and Health-Related Physical Fitness in the Working Women

Effects of short-term aerobic exercise with and without external loading on bone metabolism and balance in postmenopausal women with osteoporosis