Why I Started Walking with Weight (And You Might Want To, Too)
How I’m Making My Walks Harder
And why a weighted vest might be your new favorite wellness tool.
Walking is already one of the most powerful, accessible things you can do for your health—especially as you age. It supports cardiovascular health, boosts mood, reduces stress, and supports metabolic function. But lately, I’ve been exploring a way to take it up just a notch: adding weight.
After reading Outlive by Peter Attia, I started experimenting with weighted walks—sometimes with a ruck sack (a backpack with weight) and other times with a weighted vest.
What’s the difference?
Rucksack: Great if you want something adjustable and simple. You can fill a backpack with books or water bottles and go. It’s especially helpful if you’re easing into added weight.
Weighted vest: Distributes the weight evenly across your body and feels more stable. I found it created a more grounded, centered feel during walks, which I really liked.
Why add weight at all?
Because walking with an added load helps:
Build bone density and muscle strength
Improve balance and core stability
Increase cardiovascular and metabolic benefits
Make daily movement feel just a bit more empowering
How to start:
Start light—even 5–10 pounds is plenty at first. I started with 10 in the rucksack and a 12-lb weighted vest. (Not together!)
Keep your posture tall and core gently engaged.
Begin with shorter walks and see how your body responds.
This isn’t about pushing harder—it’s about intentionally challenging your body in ways that support healthy aging and longevity.
Whether you’re looking to get stronger, feel more capable, or simply change up your walking routine, adding weight is a simple, doable way to make your walks work harder for you.
Have you tried it yet? Let me know what you think—I'd love to hear how you're making movement work in your life.
