Weighted Vest Walking: A Simple Strategy for Perimenopause Wellness

Women's HealthExercise & FitnessFitness TipsHealthy Living

Feb 13

Walking is a great way to get some exercise, but you can make it even more effective by wearing a weighted vest. Weighted vests add resistance to your workout, which can help you burn more calories, build muscle, and improve your bone density.

Here are some of the benefits of wearing a weighted vest while walking in perimenopause:

Increased calorie burn: Wearing a weighted vest can help you burn up to 10% more calories while walking. This can be helpful for weight management, especially during perimenopause when weight gain is common.
Improved muscle strength: The added resistance from a weighted vest can help you build muscle strength and endurance. This is important for maintaining your metabolism and preventing age-related muscle loss.
Enhanced bone density: Walking with a weighted vest can help improve your bone density, which can reduce your risk of osteoporosis. This is especially important for women in perimenopause, as they are at an increased risk of bone loss.
Reduced risk of falls: Wearing a weighted vest can help improve your balance and coordination, which can reduce your risk of falls.
Improved mood: Exercise in general is a great way to improve your mood and reduce stress. Wearing a weighted vest can make your walks even more enjoyable, as you will feel like you are getting a more challenging workout.

Getting Started with Weighted Vest Walking.

If you are new to weighted vests, it is important to start slowly and gradually increase the weight and duration of your walks. Here are a few tips:

Choose a vest that fits snugly but allows for good movement.
Start with a weight that is no more than 10% of your body weight.
Walk for 20-30 minutes at a moderate intensity.
Gradually increase the weight and duration of your walks as you get stronger. You could increase the weight by 1-2 pounds every week or two, or increase the duration by 5-10 minutes.

Types of Weighted Vests

Adjustable vests allow you to customize the weight by adding or removing weight packets, sandbags, or metal plates. This makes them ideal for beginners who want to gradually increase resistance as they get stronger, and for those who want to use the same vest for a variety of exercises.

Fixed-weight vests, on the other hand, come pre-loaded with a set amount of weight.

Plate carrier vests are designed to hold weight plates, for a heavy load capacity. These are typically used by serious athletes or those looking for a more intense workout.

When choosing a weighted vest, consider your fitness level, the types of activities you'll be doing, and your desired weight range.

I have the adjustable Zelus weighted vest. It is a great option as it allows you to customize the weight with six removable sandbags.

Additional tips

Talk to your doctor before starting any new exercise program, especially if you have any underlying health conditions.
Listen to your body and rest when you need to.
Make sure to warm up before your walk and cool down afterwards.
Wear comfortable shoes and clothing.
Walk with a friend or family member for motivation.

Benefits of Regular Exercise During Perimenopause

Beyond the physical benefits, regular exercise during perimenopause has many mental and emotional advantages. Exercise is a natural mood booster, triggering the release of endorphins that have mood-lifting and stress-reducing effects. This can be helpful during perimenopause, a time when hormonal fluctuations can contribute to mood swings, anxiety, and even depression. Regular physical activity can also improve sleep quality, which is often disrupted during this transition. Better sleep, in turn, contributes to improved mood, increased energy levels, and enhanced cognitive function. Exercise provides a sense of accomplishment and empowerment, helping women feel more in control of their bodies and their overall well-being during a time of significant change. It can also be an outlet for stress and frustration, offering a healthy way to process emotions and reduce feelings of overwhelm. Finally, engaging in regular exercise can boost self-esteem and body image, helping women feel more confident and comfortable in their own skin as they navigate this new phase of life.

Conclusion

Wearing a weighted vest while walking is a great way to improve your health and well-being during perimenopause. Weighted vests can also be used for other activities like squats, lunges, or even just household chores for added benefit. I sometimes wear mine while cooking and cleaning. It is a simple and effective way to burn more calories, build muscle, improve bone density, and reduce your risk of falls. So what are you waiting for? Grab a weighted vest and get moving!

I hope this blog post is helpful. Please let me know if you have any questions.