Summary
Osteoporosis affects millions of women over 50, but adding a simple weighted vest to your workout can help strengthen your bones and reduce fracture risk. At the Couri Center in Peoria, IL, PA-C Renee Alwan Percell wears her own weighted vest and loves helping women protect their bone health with easy, effective solutions. Learn how this small change can make a big difference in your quality of life.
At the Couri Center, we focus a lot on bone health—and the statistics explain why. As we age, maintaining strong bones and muscles becomes vital to quality of life.
- In the U.S., about 50% of women over 50 are at risk for fracture.
- Any fracture—big or small—can significantly impact daily living.
- Most sobering: 21% to 30% of patients who experience a hip fracture die within 1 year.
What Is Osteoporosis?
Osteoporosis is a skeletal disorder marked by decreasing bone mass and an increased risk of fracture.
Loss of estrogen after menopause accelerates bone loss. Most women don’t even know they have osteoporosis until they suffer a fracture.
Prevention is key to maintaining independence and avoiding injury
A Simple Solution: Add a Weighted Vest to Your Routine
One easy way to support your bones? Wear a weighted vest while exercising.
According to the American College of Sports Medicine, higher-intensity bone-loading activities—like walking with a weighted vest—have a more significant effect on bone density than lower-intensity activities, especially in postmenopausal women over 1–2 years.
Wearing a vest:
- Makes your muscles work harder
- Stimulates your bones to grow stronger
- Can increase bone density over time
Research-Backed Benefits
Studies show that combining weighted vests with walking:
- Improves bone density
- Reduces risk of falls
Important note: Don’t rely on strength training alone to improve bone density. Also consider resistance training and aerobic exercise, which have shown similar benefits.
Safety Tips for Weighted Vest Use
While generally safe, weighted vests may not be ideal for everyone. Use caution if you have:
- Frailty
- Balance issues
- Diagnoses affecting strength or motor function
Getting started:
Choose a vest that’s 5–10% of your body weight. Most importantly:
Listen to your body. If it doesn’t feel right, stop and ask for guidance. If you’re concerned about your bone health, ask about a DEXA scan to check your bone density. Early awareness can help you take action before a fracture happens. We’re here to help!
Be well,
Renee Alwan Percell, MMS PA-C
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DISCLAIMER: THE INFORMATION PROVIDED ON THIS WEBSITE IS INTENDED FOR GENERAL INFORMATIONAL PURPOSES ONLY AND IS NOT INTENDED TO BE A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE, DIAGNOSIS, OR TREATMENT. THE INFORMATION PROVIDED IS CURRENT AS OF THE DATE OF PUBLICATION OR LAST REVIEW, BUT MEDICAL KNOWLEDGE IS CONSTANTLY EVOLVING, AND THE INFORMATION MAY BECOME OUTDATED OVER TIME.
Resources:
https://pubmed.ncbi.nlm.nih.gov/9624662/
https://pubmed.ncbi.nlm.nih.gov/27681935/
https://pubmed.ncbi.nlm.nih.gov/10995045/
https://pubmed.ncbi.nlm.nih.gov/22441962/
https://pubmed.ncbi.nlm.nih.gov/17724395/