As we age—or if dealing with knee, back, or neck pain —running might start to feel like more of a punishment than a benefit. But that does not mean we have to give up on getting a great workout.

One of our favorite alternatives? Power walking with a weighted vest.

We have both started using these because of their many benefits – and here’s why…

Why Make the Switch?

Running can be hard on the joints. Over time, the repetitive impact can wear on knees, hips, and backs. Weighted walking gives you many of the same benefits as running, without the pounding.

What Is Weighted Walking?

Just like it sounds, you wear a weighted vest and walk with purpose—briskly, upright, and engaged. The vest adds resistance, which increases your heart rate, boosts caloric expenditure, and strengthens your muscles.

The Benefits Are Many:

1. Low-Impact, Joint-Friendly Movement

Walking is naturally easier on the knees and spine than running. Add a modest amount of weight and you can increase the challenge without increasing the strain.

2. Builds Strength and Postural Support

One of the most underrated benefits of walking with a weighted vest is how it helps train and reinforce better posture—something many of our patients desperately need, especially those of us working on improving our cervical and lordotic curves!

We see it all the time: forward head posture, loss of the natural neck curve, rounded shoulders, and weak upper back muscles. Whether from years of desk work, excessive cell phone/device use, injury, or simply aging, poor posture is not just about looks—it can lead to chronic neck pain, tension headaches, reduced lung capacity, and even digestive issues, and a whole host of other seemingly strange symptoms.

When you wear a weighted vest your body is naturally encouraged to align upright to carry the load. It prompts activation of the deep postural muscles—especially the thoracic spine extensors, scapular stabilizers, and core. These muscles tend to be weak in people with kyphosis or poor cervical spine alignment.

Weighted walking can help improve:

• Spinal awareness – Feeling the load encourages you to stand tall rather than slump forward and/or jut your chin out.
• Thoracic extension – Strengthens the muscles that resist upper back rounding.
• Scapular retraction – Helps open the chest and pull the shoulders back.
• Core activation – A small load lights up the core muscles better than regular walking.
• Balance between front and back body – Especially when the vest distributes weight evenly.

Over time, this translates to improved muscle tone, spinal alignment, and joint stability. It is a practical way to retrain posture while also working your heart and lungs.

3. Helps With Weight Management

The extra resistance can increase your calorie burn by 8–15% compared to unweighted walking. And because it is lower impact, you may be able to do it more often or for longer durations.

4. Improves Bone Density

Like resistance training, adding weight during movement can stimulate bone health, which is important for preventing osteoporosis and age-related bone loss.

5. Boosts Balance and Coordination

The added challenge trains your body to stabilize under load, which can reduce fall risk and improve everyday mobility.

How Much Weight Should You Use?

Start light: 5–10% of your body weight is a safe and effective range for most people. For someone around 150 lbs, that’s 8–15 lbs. The goal isn’t to weigh yourself down—just to gently increase resistance while keeping your form solid.

Getting Started:

Here’s a simple posture guide you can follow each time you walk. Keep it in mind or print it out!

Head & Neck: Chin tucked slightly, not jutting forwardwith ears in line with shoulders (not in front), imagining a string pulling the top of your head up to the sky.

Shoulders: Roll your shoulders up, back, and down into place, avoiding shrugging or tensing up with the added weight. Shoulder blades should be gently squeezed toward each other.

Spine & Torso: Stand tall through the spine—don’t slouch or lean forward, maintaining a neutral pelvis, and engaging your core gently, like bracing for a tap to the belly.

Arms: Elbows bent at 90 degrees, arms swinging naturally from the shoulders, keeping wrists neutral and relaxed.

Feet & Stride: Walk with a heel-to-toe motion, keeping steps short and strong. Imagine you’re walking through the floor, not bouncing upward.

Mantra to Remember While Walking: “Tall, Light, Strong.”

Stay tall through your spine, walk light on your feet, and carry strength through your center.

The Bottom Line: If you’re trying to stay fit, protect your joints, and age strong, don’t underestimate the power of a weighted walk. It’s simple, scalable, and sustainable—exactly what long-term health should be.

There are many great options for purchasing weighted vests online or on Amazon.com. We use the Zelus Weighted Vest because we can alter the weight from 11-20 pounds using little sandbags. Check it out!