Weight Vests for Osteoporosis? Do They Really Build Bone?
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- Опубликовано: 4 июл 2024
- Weight Vests for Osteoporosis? Do They Really Build Bone?In this video I discuss the benefits of wearing a weighted vest for bone health as well as the difference between research that supports this and research that does not. Watch this video to learn more on improving your bone health and lifespan!
Watch and Enjoy!
Dr. Doug Lucas
Key Moments in this Episode
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0:02 Intro and summary
0:45 Why wear a weighted vest?
1:52 First Study
3:00 Second Study
3:30 Third Study
6:30 What should your weighted vest look like
9:08 Closing Summary
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ABOUT DR. DOUG LUCAS
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Dr. Doug Lucas: Owner/founder of Optimal Bone Health and Optimal Human Health. My team and I work together to create custom bone optimization plans for individuals based around supplements, hormone optimization, peptides and more in order to increase bone health and longevity!
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#osteoporosis
#hormones
#bones
I was an avid runner for over 20 years, and I woke up one morning and could not walk. I went to the doctor an was told I had 2 herniated discs as well as osteoporosis. He wanted to do surgery on me. I refused the surgery and started doing stretching from the RUclips channel, after 3 weeks my back pain was getting better, I then started walking for months, then added a weighted vest using only 6 pounds. Today I am pain free an continue to walk 10000 steps per day and more. I also use resistance bands for my muscle maintenance. I am 70 years old, thank you for your advise.
This is amazing! Thank you so much for sharing your story!
Some company should come up with a weighted belt AND a weighted vest that use the same interchangeable weights. Belt weighs hip, vest weighs hip and spine. Mix and match for maximum flexibility...
Yes! Great idea
Add in weighted grieves and gauntlets and you're rocking a sweat like no other!
@@deanrobbins8102 Heavyhands dumbbells fixed that years ago. Still have'em and still use'em.
I would love for you to do an entire video on the do’s and dont’s for people who have had vertebral fractures. I am an 85 year old woman in excellent health but have a history of osteoporosis and have had multiple vertebral fractures. I have refused to take any of the osteoporosis drugs. I attribute my health and longevity to the fact that I take no meds except thyroid due to a thyroid ablation and I prefer to avoid meds when possible. My vertebral fractures have been due to twisting falls or movements. Thanks for your great videos.
Thank you! It's a tough topic because making blanket recommendations is tricky.
My sister from a fall off a cliff. Which is why I am watching this.
I use a photographer's vest and using small water bottles and 1 lb dumbbells I adjust the weight in the variety of pockets spaced around the vest.Since I already had the vest this was an economical way for me to use a weighted vest.
Nice! Use what you have access to! That works. I think some people may have other vests like this and fishing vests, hunting vests etc. Nice work being flexible and creative.
You are brilliant! I have damaged hands so can't hold things properly, but I never thought of pockets! How clever. You could market that. Thank you.
Yessssss!! Can’t wait to watch this! 🎉 Thank you!! 🙇🏻♀️🙏💪🏻🦴
Enjoy! Let me know if you have any questions.
This is great. I've been thinking about getting one for my morning and evening walks. Leaning towards it now.
Yes! Thank you for watching
Thank you so much for these videos!
Glad you like them!
This vest idea is amazing. I've been sat here wondering how to stay off the Fosamax. Thank you.
We have our patients use these, starting with low weights and building up slowly!
I am recently diagnosed with mild osteopenia. Since I'm also dealing with long Covid issues, using a weighted vest while walking is sometimes all I can manage for bone density, so seems like a good addition to my fitness options. My first guess was too heavy, so I got a smaller, fixed weight one for walking and will use the heavy one for when I have the motivation to do squats and lunges.
Thank you for sharing this!
Are you finding the weighted vests helpful and how badly do they affect your long COVID?
@@jonesing777 My LC is not as bad as many seem to suffer, but I do worry about post exertional malaise. It's not even clear that I have that -- if I do, it's not always right away, so hard to be sure. I don't seem any worse after using the vest for a walk, and it's only on better energy days that I even try. And I'm generally talking about a little over a mile of flat walking -- what's available to me at work. My symptoms are so all over the map that it's not even clear that I have LC, but definitely something like it....
I would be willing to be tested on how the weight vest affects my progress. I just had a REMS scan done last week and a CT scan the week before. Without the fragility score like in the REMS, the CT scan said I'm osteoporotic or osteopenic. I just don't know what size weight vest to purchase to do my Supernatural VR workouts too. That's why I'm watching this right now! 😊😊 Thank you for all your info! I appreciate you!
Thank you for sharing this! I am glad you enjoyed it :)
Probably equivalent to putting some weight in a day pack and hiking…or traveling. Not as evenly distributed but easy!
Thank you for sharing this!
Thank you!
You are welcome!
Thank you ❤❤❤
Our pleasure.
Thank you for this video. In your opinion, which method would be optimal to increase bone density, a weighted vest, or rucking with the weight concentrated on the back?
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
Thanks for this.
My Dr recommended, that rather than purchasing a specific weighted vest, to walk with weights in my backpack. I've been doing this. Is this something you would recommend?
Hi Lorna,
This approach is okay but what I don't like about it is that it puts stress unevenly on your spine. It puts the weight behind you instead of directly over your spine. I would prefer a weighted vest if possible.
Thanks for this video! We do not have good/affordable weighted vests in India. Can I put some books in a bag on back for equal effect? I have moderate osteopenia of spine and severe of legs.
HI Nishtha,
A backpack can act similarly to a weighted vest. Only difference is that the load is all on one side of the body. This can cause you to lean further forward and use less than ideal mechanics. I have some patients that prefer this route and we simply start with less weight.
Would doing resistance exercises like sit to stand squats, body weight (inverted ) rows with a TRX strap, Push ups and other exercises with a weighted vest help increase bone density or would it be better to just add more weight to the barbell/dumbbell?
Both approaches have value. The benefit of the vest is that your keeping the weight close to your core and loading your spine. Loading the barbell heavier will only load that section BUT will likely allow for greater loads!
I am newly diagnosed and have been very confused by all the info on the web. For your patients who opt for a conservative approach of diet and exercise to build bone before starting something like Fosamax. What baseline labs and or xrays would to do and when would you repeat them? My provider told me she will order them if I can figure out what is needed.
Hi Pam,
You are not along in the confusion. That's why we are creating this program! A few options to consider. Start by watching all of our videos! For details on how to do this on your own you can start with our free master class, talk to my team about our DIY program or consider being a full membership patient. We can help in a variety of ways!
Dr. Doug and team, this is a great video! Thank you for making it! I have shared it with my clients and I hope they will check it out. I am a yoga teacher who focuses on bone health. I offer a monthly membership with yoga practices that are designed to put good stress on bones and are osteoporosis safe with no flexion. I trained with Dr. Loren Fishman for yoga and osteoporosis and I am also BoneFit certified. I am frequently asked about weighted vests by clients. I have shared your video! Thank you!
Hi Sarah,
Thank you for sharing! I love the concept of your practice and would like to share this with our clients. Send me an email at hello@ohhmd.com and my team can talk about ways to collaborate!
Sarah I wish my city in Canada offered this. We have virtually no resources outside basic of govt/public services. Good but not near enough for self help people.
What does impact mean with a vest? Like jump rope or dropping from my pull-up bar? I’m not a gym person. Yet!
Great questions. It can mean all of those things but work with a trainer familiar with osteoporosis before you do them on your own!
2.8 - 3.2% from weighted walking over four months. Yes, they do.
Thanks for the testament.❤
Thank you for sharing!
What a minefield it is trying to sort this out. Osteoporosis seems to be the "in thing" in the UK. So much stress on patients feel like my life all about research. Just been diagnosed with severe osteoporosis according to dexa which isn't the whole picture
You are correct. DEXA is an important tool but certainly not the whole picture.
What about weighted vest for a senior (octogenarian) with bilateral hip and knee replacements (4) with advanced osteoporosis but no history of fracture ?
Check with your surgeon but I would think it would be fine. Severe osteoporosis of the spine would give me pause in my patients. I would have them start with very low weights and work their way up. Perhaps asking a therapist or trainer familiar with your case would help.
I have osteoporosis in.my.lower spine, my T score is '3.1 I attend the gym twice weekly and work on weights and resistance work for approx 1 half hour's each session. Would I be able to use one of these vests? Thank you
Eva Noon
Hard to say without knowing more. I can’t give medical advice here but ask your team if you can start light and work your way up.
I'm 41, have been diagnosed with osteoporosis following a fall which broke 4 vertebrae (this was actually 2 years ago but second bone density scan only completed recently to get comparative data highlighting negative change). I run a lot and I've started incorporating a weighted vest. My question is whether you think wearing it whilst sitting at desk would also be loading vertebrae in a positive way as long as posture was maintained? Trying to do everything to avoid alendronic acid and vitamin/mineral supplements.
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
Thank you Dr Doug ,how much kg the wighted vest should be ,how can we calculate suitable to our body weight? As there are a lot of desgns how can I choose?
Hi Hallah,
Everyone is different! Start light and aim for 10% over time. That’s what most of the studies aimed for.
@@Dr_DougLucasThank you so much for your reply 🙏unfortunately we don't in Romania such clear and helping informations about osteoporisis, I'm 56 and I had seven years treatment for breast cancer so it results osteoporisis, so I started to read and look for alternative solutions.
@@hallahasfar5588 I hear that often from international listeners. Osteoporosis is a forgotten disease worldwide. Keep watching and let us know what topics you'd like us to cover.
I see there are weighted vests with sand in them that are fixed weight, and there are vests with removeable weights that can be inserted in pockets to adjust required weight. Is one better that the other (sand vs metal bits)?
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
I had a weighted vest for 10 years but now use a weighed belt around my waist or hip which feels like it would be more helpful. I use it for walking. Is the belt better than the vest?
Hi Karen,
Great question. There are no comparative studies. I think you could make a bunch of assumptions though. If the weight is put in a belt it's going to only impart it's effect on the structures holding it up, the hips. There would be no impact on the spine. That could be helpful or not depending on your goals.
I think like exercise in general what you'll do or in this case wear is better than what you won't.
I think I will go backpacking instead. It seems like it would be more fun. I'll see if I can comfortably carry thirty pounds, and if my left foot neuroma acts up.
Thank you for sharing this!
Thx Dr Lucas -- this may seem like a wildly naive question, but -- since it's relevant to who might benefit from weighted vests -- what to YOUR assessment constitutes "severe" osteoporosis? (Recently diagnosed, have met with two specialists, still unclear!) Thx for your always-informative videos.
Not a bad question at all! "Severe" osteoporosis is a term I use that doesn't have an official definition. It's a combination of data that includes T scores but I prefer it to use some form of quality as well. Generally T-scores less than -3.5 and more likely -4.0 would qualify. Hope that helps.
Great question. I've wanted to ask that too. My tscore in my spine is -3.1 and I was told I have severe osteoporosis. However this was my first dexa, I just turned 59,. I walk and exercise and to the best of my knowledge do not have any fractures. So based on Dr. Lucas' response, I don't think I'm severe. I'm now doing all the things as well to turn this around.
Thank you!!
What about bracelet weights on ankles and wrists
Don’t love them. I think hard on joints and not enough weight to make a difference.
How stressful should the vest feel? Should the weight be comfortable or more taxing? Thank you. 😊😊😊
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
What do you think of the differences between weighted vests and weighted belts? I found a weighted vest to be a little uncomfortable, but the belt is much less stressful to my back.
Weighted belts load the hips and promote strength gains but don't load the spine. Depends on what you are looking for. Weighted vests specifically can improve spine strength.
@@Dr_DougLucaswould walking with weights over the shoulders do the same as a vest?
I'm not sure I understand how you would do that@@patriciaboatman8423 As long as the force is loading through the shoulder joints it's going to load the spine and hips similarly to a vest. The vest just makes it easier and probably more comfortable!
I’m newly diagnosed with osteoporosis in my hip and am shocked since have always been active. I weight train with a trainer 2 days a week, power walk a 5k 3-4 days a week and do yoga and vibration plate daily. I eat a high protein Mediterranean diet and try to mitigate inflammation daily. I recently added Nordic cod liver oil and calcium hydroxyapatite caps. What more could I do? Thanks 🙏🏻
Hello,
I’m sorry to hear that you were surprised by your diagnosis. You were certainly leading a healthy lifestyle with some good activities and nutrition in place. In cases like this is my big question is why are you losing bone? That’s what we do in our program. Consider starting by joining our free master class. We run these every two weeks and you can find a link in the description of all of our videos.
This is exactly what happened to me. I told the Dr. she confused my records!
Please do something about osteoporosis due to Grave's disease.
Hello. Thank you for the idea. Once treated the bone building plan is the same for Graves as it is for most people with osteoporosis. The key is to remove the Graves condition and figure out what your starting point is to create your bone building plan.
@@Dr_DougLucas Grave's doesn't go away, but I think I know what you mean.
@@cwilliams7017 Correct. I meant treat the condition and remove it from the "causes" list. Then move on to build bone. Sorry if that wasn't clear.
Thanks for the video.
I got one of those cheap Chinese knock-offs of the Camelback water system. The water bladder holds less than a gallon, so that's only a few pounds, but the backpack had a pocket. I threw an old five-pound weight in the pocket. I'm fat, so that's only a few percent of my body weight. At the same time, I'm disabled with chronic fatigue syndrome. I don't function that well. Do you see value to using a Camelback for walking to add extra weight as well as hydration? Do you think throwing five or ten pounds of weights into the pockets is safe?
Occasionally, some of these shooting sports places will advertise a bullet-proof vest for much less than one would pay for a real weight vest. I think the plates in those vests weigh about ten pounds. Other than being put on an FBI list for ordering a bullet-proof vest, do you see these as safe?
I realize that a weighted belt is not going to add load to the spinal column, but if one gets enough spinal stress with a small weighted vest, would a weighted belt to add another five or ten pounds to the leg bones be safe? Would that be worthwhile?
Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan
I’m in my late 50s just tore my bilateral ACL in a ski accident three months ago. I am choosing not to do surgery. I’m very healthy. I have no osteopenia or osteoporosis. Before the accident, I did a lot of walking and hiking with weighted jacket. My question to you is that When I start walking and hiking again, hopefully in a few months, is it wise to still use weighted jacket or would it put too much pressure in my knee joints?
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
I have degenerative discs disease and have lost over 2.5 inches in height. Fortunately i am not in pain. I know if I carry much weight I really feel discomfort in my lower spine. I hesitate to use one of these vest. Am I wrong? Just curious.
I think that’s fair. My patients who have degenerative disc disease in conjunction with vertebral height loss or fracture are guided to be cautious about loading the spine. If your body is talking to you, listen.
Can ankle and wrist weights during exercises help in bone density and quality?
I've never seen a study on it but I wouldn't think it would help much. I also find that joint strain from extremity weights is limiting.
@@Dr_DougLucas thank you !
@@joanneleger5838 You're welcome!
Where do i find master class?
Hello! Here is the link to sign up: www.optimalbonehealth.com/bone-foundations-master-class
I had a bike accident and broke my collarbone. How long until I can go backpacking?
Thank you for sharing this, unfortunately I cannot provide specific recommendations through this platform, I would need to know a little bit more about you as well. Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. You can find more information here --> www.drdouglucas.com/healthspan
Have you reviewed the study of eating 5 prunes a day will help?
No, can you direct me to it? I'm happy to dig into it and make a video about it!
@@Dr_DougLucas
Quick online search:
“Study, published in the October 2022 issue of The American Journal of Clinical Nutrition, found that eating five or six prunes a day helped women past menopause to preserve bone mineral density in their hips, which could translate to fewer bone breaks.”
Maybe more. Last time I looked closely none were unbiased/independent of industry funding or ties to. In my layman’s opinion doesn’t always negate outcome but if Im investing millions in a study involving my product am I OK with wherever it leads? Maybe this does happen and I’m just cynical. 😉
See my reply to Dr. Lucas.
@@Dr_DougLucas I didn't see the study posted in this thread, so here is one. “Prunes preserve hip bone mineral density in a 12-month randomized controlled trial in postmenopausal women: the Prune Study,” Mary Jane de Souza et al., Am J Clin Nutr. 2022 Oct 6;116(4):897-910. Randomized Controlled Trial.
pubmed.ncbi.nlm.nih.gov/35798020/
“Conclusions: A 50-g daily dose of prunes can prevent loss of total hip BMD in postmenopausal women after 6 mo, which persisted for 12 mo.”
Hi Debi,
Frank F sent the article my way. It's fun! Looks like the intervention group consuming 50g of prunes per day did see less reduction in BMD than controls. They tolerated the intervention too. The 100g group did not with a high drop out rate. Likely because of the side effects. The mechanism isn't clear but it looks like 5-7 prunes per day may slow down bone loss and be a tool to improve bone development!
Good info. Our company recommends talking to your doctor before you start weightvest training.
Yes! Thank you for sharing this
❤❤
Thank you for watching!
What is severe osteoporosis?
Hi! Checkout the video on my channel. "What Is Osteoporosis?"
I don't know if the vests build bone...but they def build muscle.
Thank you for sharing!
I'd like to purchase a weighted vest that is not black and is not camouflage. (I like camouflage but don't want to look like a terrorist.) I haven't found one. Can anyone suggest a source? Thanks.
Haha! That does seem to be the usual color. Look at GoRuck. Awesome American company that I believe has more options!
@@Dr_DougLucas Thanks much for the source!
@@Dr_DougLucas
Prunes for inflammation I do believe I read that
There's a marketing opportunity there. Mesh over covers. Don't forget me 😂
Hyperwear is a USA company that has adjustable weighted vests designed for athletic training and exercise. Thin and attractive. Military tactical vests with solid metal plates start at 14 lbs and you have to buy expensive additional plates to increase weight and in large increments.
Lift free weights. Work up to HEAVY poundage. Bones need to be stressed.
Thank you for sharing
I will do Low Impact & squats. (Wear it all day.) Like a freak.
Careful with getting into awkward positions with the vest on!
If an 85-lb person wore a 15-lb vest, or 15% of their weight, vs. a 170-lb wearing 20lb, it's almost an insignificant statistical difference. I doubt you could measure the results vs. the benefit from exercising 85% of your weight.
Thank you for sharing!
For the algorithm 🤩🥰💪🫶😁😎👌🥸🤓🥳🫡
Thank you!!