Weighted vest

[Thegreatgiginthesky]

I have osteopenia so am looking to increase my weight bearing exercise. I am currently doing caroline girvan programmes but am thinking I should up my activity the rest of the day.

I am thinking about getting a weighted vest for walking but am wondering what weight to go for. I was thinking of mainly using it on my walking pad in the evenings or around the house in the day. I will not be running in it . I have identified 2 but they are either up to 4.5kg or 5kg to 9.5kg and not sure what weight to go for.

I read it should be 5% to 10% of body weight. I am 50kg but would the 4.5kg one be enough of a challenge? Has anyone used one?

I lost 15kg last year so I see the vest as putting back some of the weight on the bones which I lost.

This is not "putting weight back on" it's burdening your body with weight that it's not used to carrying. It will also unbalance you compared to gaining weight in actual muscle. I wouldn't do it unless you want to end up injured. Eat more and lift weights if you want to gain weight.

I strength train twice a week. Can easily longer with 2 x 8kgs etc and can tell you how HEAVY a 9kg vest is

I'd go for the lighter one. You can, however, get vests that have removable weights (look at Rogue or Virus or Bulldog)