As we’ve discussed in previous blogs, walking is a fundamental exercise and a great tool for getting 150 minutes of weekly cardio. For those wanting to maximize the benefits of walking, particularly concerning bone density, adding weight to your walking routine can be beneficial. Two popular methods for doing so are walking with a weight vest and rucking (walking with a weighted backpack). Below I dive into the specific benefits of weighted walking, possible harm, and the differences between vests and ruck sacks.
Weight Vest: Pros and Cons
Pros:
1. Targeted Load Bearing:
A weight vest evenly distributes additional weight across the torso, directly increasing the load on the skeletal system. This added weight can stimulate bone-forming cells, potentially enhancing bone density, particularly in the spine and hips.
2. Enhanced Muscle Activation:
Wearing a weight vest can enhance muscle activation, particularly in the core and upper body. This helps improve posture, stability, and overall muscle strength, which supports bone health.
3. Customizable Weight:
Weight vests allow for easy adjustment of the load, enabling users to start light and gradually increase the weight as their strength and endurance improve.
Cons:
1. Risk of Overloading:
Adding too much weight too quickly can lead to joint and muscle strain, particularly in the knees and lower back. It’s crucial to start with a manageable weight and gradually increase it.
2. Potential for Poor Posture:
A vest can disrupt natural gait and posture, potentially leading to musculoskeletal issues. The compression around the ribcage may make it more difficult to breathe deep.
3. Cost and Accessibility:
High-quality weight vests can be expensive and may not be accessible to everyone, which could limit their use.
Rucking: Pros and Cons
Pros:
1. Natural Load Distribution:
Rucking involves carrying weight in a backpack, which can feel more natural and less intrusive than a weight vest. The backpack's weight is distributed across the shoulders, back, and hips. This engages different muscle groups and decreases compression of the spine and ribcage. Most of all, rucking with weight in a backpack is more functional because it mimics how we carry weight when traveling, camping, and hunting.
2. Flexibility and Convenience:
Rucksacks are commonly available and can be easily adjusted by adding or removing items. We can usually get started by grabbing any backpack from the closet. This makes rucking a flexible and convenient option for many people.
3. Full-Body Engagement:
Rucking engages the entire body, particularly the upper back, shoulders, and core. This can help improve overall strength and endurance, contributing to better bone health.
Cons:
1. Risk of Back Strain:
Carrying a heavy backpack can lead to back strain if not done correctly. Ensuring the weight is balanced and the backpack is properly fitted is crucial to avoid injury. Choosing a high-quality pack with a chest strap and hip belt is the best option.
2. Potential for Imbalanced Load:
Unlike a weight vest, a rucksack’s weight is concentrated on the back. If loaded improperly, this can lead to an imbalanced load. Try to get the weight centered evenly in the back and close to your back.
3. Comfort and Mobility:
Proper fit and the right pack make all the difference here. While any pack can work, a backpack designed for hiking or rucksack designed for rucking will be the most comfortable and safest fit.
Comparing Weight Vest Walking and Rucking
Bone Density Impact:
Both methods can positively impact bone density by increasing the load on the skeletal system, stimulating bone growth. The even distribution of weight in a vest may be more effective for targeting specific areas like the spine and hips, while rucking provides a more natural feel and engages a broader range of muscles.
Muscle Activation:
A weight vest primarily engages the core and upper body muscles, but may compress the spine and ribcage. In contrast, rucking engages the entire body, particularly the upper back and shoulders, and hips offering a more comprehensive workout.
Comfort and Convenience:
Rucking offers more flexibility and convenience, as backpacks are widely available and can be adjusted for best fit. Weight vests can be difficult to find and are typically not adjustable.
Risk of Injury:
Both methods carry a risk of overloading and injury if not used correctly. Proper fit and gradual weight increase are crucial for both to avoid joint and muscle strain.
Best Practices
To maximize benefits and minimize risks, consider the following best practices for both methods:
- Start Light: This is probably the most important factor in staying injury free. Begin with as little as 5-10 pounds if you haven’t carried weight on walks before.
- Ensure Proper Fit: Whether using a weight vest or a backpack, ensure it fits properly and distributes weight evenly.
- Monitor Your Body: Pay attention to any signs of discomfort or pain. If you experience joint pain or muscle strain, reduce the weight and consult a professional.
- Incorporate Variety: Combine weight vest walking or rucking with other forms of exercise to promote overall bone health and fitness.
Final Thoughts
Both walking with a weight vest and rucking offer unique benefits and potential concerns. A weight vest provides a more direct load on the spine, potentially enhancing bone density in that area, while rucking offers a more natural feel and engages a broader range of muscles. Choosing the right method depends on personal preference, comfort, and accessibility. My personal preference is to use a backpack because of how functional the load is for the activities I enjoy. I also find it easier to breathe deep and naturally compared to a vest. However, see what works best for you and as always, check with your healthcare team before trying a new exercise.
Mason Stevens, MS, ACSM-CEP, NSCA-CSCS
Clinical Exercise Physiologist
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